Skill Ring work Push outs Push-ups Flyes Rows WOD 4 rounds of 30s work:30s rest, then rotate Double Unders Power snatches (115,75) Ring Dips Front Rack lunges (115,75) Toes to Bar L2 (95/65) L1 (65/35) Complete 4- 30 second rounds of work at each station, then rotate to the next station. Your score is total […]
Tricks are for Kids A few athletes have asked for me to teach them some double under “tricks” or kettlebell “tricks” or snatch “tricks”. These questions got me thinking maybe I have become some sort of fuzzy faced Wizard, conjuring spirits of athletic achievement with the essence of frogs breath and puppy dog whiskers. Some […]
Strength Push jerk 3-3-2-2-1-1 WOD 500m Row 50 Double Unders 400m Row 40 Double Unders 300m Row 30 Double Unders 200m Row 20 Double Unders 100m Row 10 Double Unders L2 – (25,20,15,10,5-Dubs) Level 1 – (10 attempts each round) Advanced – 100 – 80- 60- 40 -20
Next Friday, Saturday and Sunday marks the culmination of what started many months ago with 7minutes of burpees. Most dudes and dutettes, athletes and those gifted with a body built for chess were simply glad when the Crossfit Games Open was closed. However some local studs and studettes were not simply satisfied with some smashing […]