Here’s a crazy WOD for you. Start with your Dynamic warm-up and range of motion drills, then do sandbag squats to the song, “Bring Sally Up.” When the song says up, go up, and when it says down, go down. Hold each position until the song tells you otherwise. Click here for an example: https://www.youtube.com/watch?v=CswK7e_Bep8. […]
Tag Archives: run
Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2 Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds MetCon – partner WOD. Station A works, Station B runs 400m. When B returns, switch. Continue until each partner has completed a total […]
Dynamic warm-up, then 4 rds of: 5 man-makers (35# DB’s) 5 overhead slam ball throws for distance (30#) 5 standing broad jumps Strength: Back squats 8-5-5-5-3, superset with single arm DB rows 8-8-8-8-8 (each side, 80#) MetCon: 3 rds of 400m run 1 rope climb (15′) 5 squat cleans (135#) 7 ring pull-ups […]
We had a week of workouts that left us feeling like we’d been run over. We took the day off yesterday to recover, but didn’t feel 100% like ourselves today. Sometimes, you just have to push through it… Stretch, Run 1 mile, Range of Motion (ROM) Drills, then 21-15-9 of: Russian KB Swings (72#) Butt-to-ball […]
Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#) Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round) MetCon: 4 rds of 400m […]
Okay, I did this workout at http://www.crossfitfirebase.com/ back in December and it wrecked me. Like walking down the stairs backwards for two days afterwards kind of wrecked. We threw it in the programming today and much to my surprise, my time improved about eight minutes! Now don’t get me wrong – I’m still wrecked and it hurts […]
Warm up and stretch, then 4 rds of: 100 mountain climbers 5 man-makers (35# DB’s) 10 single leg Bulgarian squats (each side) 15 180 jump turns Then, complete: 100 TRX rows 100 Ab-mat sit-ups 100 DB punches (15# DB’s) 100 lateral jump-touches As a team of two (one partner runs 400m, while the […]
Dynamic Warm-up, then Deck of Cards workout for time, where: Diamonds are DB Curls (35# DB’s) Hearts are ball slams (30#) Clubs are Hand-release push-ups Spades are Goblet Squats (62# KB) First Joker is 100 flutter kicks (each side), second joker is a 1 mile run. Jacks are 11, Queen’s 12, King’s 13 and Ace’s […]
Just getting around to publishing my Valentine’s Day Workout – been under the weather. But, it just so happens that this was my 40th birthday, so we had a real butt-kicker. Dynamic warm-up. For time: Start with 214 double-unders, then 2 rds of: 40 calorie row 40 overhead walking lunges (45# plate) 40 DB oblique crunches […]
Dynamic warm-up, then 4 rds of: 10 single leg DB deadlifts (50# DB) 10 atomic sit-ups (20# ball) 10 DB curls (35# DB’s) 100′ crab walk Strength: deadlifts 8-8-6-4-4, super-set with toes to bar (10-10-10-10-10) MetCon: 5 rds for time of 400m run 10 box jumps (30″) 10 dips 10 reverse curls (25# […]
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