170130 Monday
170130 Monday
170119 Thursday
170119 Thursday
Athlete Spotlight – Troy Minske
Athlete Spotlight – Troy Minske
130608
130608
130528
130528
130311
130311
130118 Friday
130118 Friday
130109 Wednesday
130109 Wednesday
12/29/12 Saturday
12/29/12 Saturday
PreviousNext

Crossfit Beyond Sport Blog

Strength

Behind The Neck Jerk 10-5-3-1-1-1

WOD

Complete as many rounds as possible in 10 mins of:

10 Deficit Handstand Push Ups, 6/3 in

20 Row Calories

30 Pistols (alternating)

Posted in | Leave a comment

Strength

Every 1 min for 12 mins, alternating between:

5 Deadlifts

10 Wall Balls

WOD

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

Posted in | Leave a comment

WOD#1

Every 1 min for 12 mins, alternating between:

Dumbbell Push Press, 20 secs

15 AbMat Sit-ups

WOD#2

For time:

21 Thrusters, 95/65 lbs

21 Pull-ups

15 Thrusters, 95/65 lbs

15 Pull-ups

9 Thrusters, 95/65 lbs

9 Pull-ups

Run, 1 mi

Posted in | Leave a comment

WOD #1

Every 1 min for 20 mins, alternating between:

7 Strict Press, pick load

20 Sit-ups

14 Hand Release Push-Ups

20 Banded Good Mornings

WOD#2

Complete as many rounds as possible in 15 mins of:

10 Squat Cleans, pick load

15 Box Jumps, 24/20 in

Run, 400 m

Posted in | Leave a comment

WOD

For time:

5 Front Squats

5 Front Squats

3 Front Squats

3 Front Squats

3 Front Squats

1 Front Squat

1 Front Squat

1 Front Squat

1 Front Squat

1 Front Squat

Run, 1600 m

Posted in | Leave a comment

WOD

Each for distance:

Row, 5x 5 mins

Rest 5 mins between efforts.

Posted in | Leave a comment

shamrock-kb

WOD

“St Patrick’s Revenge”

17 Pushups

17 Situps

17 Box Jumps 24/20

17 Pullups

17 Thruster 65/45lb

17 Knee-to-elbows

17 Wall Ball Shots

17 Dips

17 Walking Lunge Steps (Left/Right=1)

17 Handstand Pushups

17 Double Unders or Tuck Jumps

17 Back Extensions

17 KB swings (1 pood)

17 Deadlifts 135/95lb

17 Squats

17 Push Press 65/45lb

17 Burpees

Posted in | Leave a comment

WOD

“CrossFit Open 16.3”

Complete as many rounds as possible in 7 mins of:

10 Power Snatches, 75/55 lbs

3 Bar Muscle-ups

Posted in | Leave a comment

Strength

Zercher Squat 1-1-1-1-1

WOD

Complete as many rounds as possible in 12 mins of:

3 Rope Climbs, 15 ft

12 Push Press, 135/95 lbs

50 Double Unders

Posted in | Leave a comment

Strength

Deadlift 1-1-1-1-1

WOD

Row 2K 

Max Effort Broad Jump

Skills

Toes to Bar

Ring Dips

Posted in | Leave a comment