April 07 2015
WOD NOTES: Rowing and skipping eh? This one is going to be a bit of a lung burn. But, this will also take some strategy. How hard to row? How fast to skip? The answer is varied based on the athlete. If your skipping is very efficient, make sure to row hard to eliminate extra sets. If your skipping is “questionable?” then row at a steady pace to save energy for all the tripping, and swearing. Good luck with this one. Fitness and Performance RDL 5 x 8 For time: 3000 m row Every 3 minutes = 30 DU Sport Jerk Dip Squat 3 x 5 @105% BTN Jerk 5 x 3 @80% 60 seconds Max MU 400 m run @65% 60 seconds distance HS walk 400 m run @65% 60 seconds Max MU
April 06 2015
WOD NOTES: “Angie” is one of the original CrossFit girl WOD’s. This workout is a test of muscular endurance. Performing the same movement for 100 reps can also be taxing on the mind. Keep the sets smaller = 5 sets of 10 is much easier to digest than a large set of 50. Good luck with this one and if this is a repeat for you – have at er’!! Fitness Stop watch “Angie” 5 minute AMRAP on each piece = 20 minute total time, if you complete any movement before 5 minutes move on to the next movement If you complete the squats before the time cap return to the pull ups and finish things off. Pull ups Push ups Sit ups Air Squats Performance “Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats Sport HBBS 3 x 10 @65% Hang Snatch 5 x 3…
April 04 2015
WOD NOTES: Team training is an important part of our community. We are a strong, positive group of Rebels and team training is a fun way to bring out the best in all of us. 30 minute relay Teams of 2, alternating work, one person working at a time 400 m run 30 Wall balls 25 KB swings Example: Athlete 1 runs 400, athlete 2 performs 30 wall balls when athlete 1 returns, athlete 1 performs 25 KB swings, athlete 2 runs 400 continue this pattern for 30 minutes
April 03 2015
WOD NOTES: Some straight up simple CrossFit today….that is all. Go hard and have fun 🙂 Fitness Strict Press 5-4-3-2-1-1-1 10 minute AMRAP 5 Push ups 10 Ring rows 15 Air squats Performance and Sport Strict Press 5-4-3-2-1-1-1 “Lil’ Mary” 10 minute AMRAP 5 HSPU 10 Pistols 15 Pull ups