Next Gen Wolf – WoD 061913
Warm Up Volleyball Strength 3 rounds for form + weight: 10 Glute Ham Raise 10 Split Press Met Con AMRAP 12: 4 Overhead Step Ups 20″ (95/65) 3 Wall Walks 2 L-Sit Mini Rope Climbs (3 Feet) 1 Forward Rolls
CrossFit Workouts
Penn and Teller – WoD 061813
Strength 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds Met Con 4 min AMRAP of: Row For Calories -then (no rest)- 4 min AMRAP of: 30 Double-Unders 12 Burpees -then (no rest)- 4 min AMRAP of: 5 C2B Pull-ups 5 Ring Dips
Smolov Day 1 – WoD 061713
Start of a new strength cycle today guys. Gonna get strong squats. Hang in there. Mobility Couch Stretch Warm Up 4-Cone Drill x 3, Low, Medium, High Strength Back Squat 6×6 @ 70% 1RM Met Con AMRAP 7: 7 2-fer-1 Wall Balls 7 Thigh to Bar 7 KB Snatch Read more...
Gallant – WoD 061513
Enlarge image U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived Read more...
Fran – WoD 061413
Mobility Pigeon Pose Front Rack Stretch on Rack Skill Cluster tekkers. Focus on landing in squat from clean Kipping Tekkers Fran Prep / Warm Up Get Bar set up for Fran. If RX load up 135/95 and cycle between 3 reps of thrusters and 3 reps of chest to bar pull ups for Read more...
Testing Week Day 4 – WoD 061313
If you are doing Fran tomorrow, modulate your intensity for the met con today. Still show up and do it, but 80% of max effort. Mobility 10 minutes Overhead Squat mobility Strength 15 minute to find a 1RM Overhead Squat Met Con 7 Minutes Left, Down by 6 Complete 2 rounds: Read more...
Testing Week Day 3 – WoD 061213
CrossFit Gym Lakeland Warm Up 5am help coach Anitra put the rings up! 3 rounds: 3 Mini Kick Ups 3 Yard Inch Worm 3 V-Ups Mobility Fancy new external rotation stretch for shoulders. Skill/Strength 10 minutes to find: 1RM Handstand Pushup Deficit (largest deficit possible) Max Effort Unbroken Muscle Ups (If you Read more...
Testing Week Day 2 – WoD 061113
Mobility 1 minute each side: Pigeon Pose Front Rack Band Stretch Calves Stretch Warm Up Clean + Split Jerk Tekkers Strength 15 minutes to establish a 1RM Clean (full squat) and Split Jerk Met Con 10 Rounds for time: 2 Front Squats @ 185 10 Burpees 10 Hurdle Lateral Jumps
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