Warm-up: 50 Double Unders, 10 mountain climbers, 10 push-ups, 10 ring rows, 30 Second Samson Stretch
Strength: Make up Day – Make up any strength WOD or skill you missed this week.
WOD:
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.
Post time to comments
Time domain: 3-9 minutes
Cool Down/ Stretch: Coaches Choice
Paul nailing 315 on the DL
Warm-up: Run 400m, 2 Rounds of the following ( 10 squats, 10 GHD back extensions, 10 push-ups, 10 sit-ups, 10 ring rows.) Then spend 2 minutes on each side doing the Spiderman Hip Stretch - http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY
Strength: Deadlift 1,1,1
WOD:
Saw this one on our buddy BK’s site at Crossfit Integrity – Have fun!
For time: (including the rest periods)
15-12-9
kettlebell swings(53lb/35lb)
burpees
Rest 2 minutes
12-9-6
kettlebell swings(53lb/35lb)
burpees
Rest 1 minute
9-6-3
kettlebell swings(53lb/35lb)
burpees
Post weight and time to comments.
Warm-up: Row/Ski 400m, 10 squats, 10 Kb swings, 10 push-ups, 10 ring rows, 10 TTB
Strength: Make-up Day, or Practice Knee Snatching - Knee Snatching, Louie Simmons [wmv][mov] » Feb 8 10
For today’s WOD there isn’t an RX and Scaled version. Simply notate if you are bold or beautiful. Obviously some of you will probably need to do both.
WOD:
The Bold (RX)
3 Rounds for time:
40 Hollow Rocks
10 135#/95# OHS
40 Double Unders
The Beautiful (Not RX)
3 Rounds for time:
40 Hollow Rocks
10 95#/45# OHS
120 Single unders or 30 Double Unders
Post time to comments.
Warm-up: Row/Ski 400m, 30 Mountain Climbers, 10 push-ups, 10 ring rows, 10 ab mat sit-ups, 10 standing back extensions
Strength: Push Press 6X2 – Work up to a Max set of 2
WOD:
“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
Compare to: December 21, 2011 [My Previous]
2011 GG ONE event = clean and throw
In the spirit of new beginnings, the Garage playroom is on my list of things that need to be made ‘new again!’
Warm-up: 50 Double unders, 30 walking lunge steps, 10 push-ups, 10 ring rows, 10 sit-ups, 10 Kb swings, 30 second Samson Stretch
Strength: 12X2 Box Squat 65% 1RM – Explode up as fast as possible on each rep. Rest 45 seconds between sets
Dynamic effort squat video: http://www.youtube.com/watch?v=NPIu5MlXSmA
WOD:
5 Rounds for time:
9 95#/75# Thrusters
9 Pull-ups
Post weight and time to comments.
then:
3 Sets of 30 second side planks. Perform a side plank on your right side for 30 seconds then switch to your left side for 30 seconds. Rest for 30 seconds and repeat for a total of 3 efforts on each side.
a little fun with the 2011 GarageGames ONE
Warm-up: Run/Row/Ski 400m, 10 Kb swings, 10 Kb press each hand, 10 Kb deadlifts, 10 sit-ups, 10 pull-ups
Strength/Great Exercise: 5 minutes Turkish Get-ups, Switch hands each rep and focus on perfect form. Count the number of reps you complete in 5 minutes.
WOD:
12 Minute AMRAP
10 Db Power Clean 55#/35#
10 Box Jumps 24″/20″
Post number of Turkish Get-ups and time for WOD to comments.
kandahar as seen by Cel Davis in 2010
