W.O.D.

Everything listed under: CrossFit Push Ups

  • WOD 10/22/13


    *Don't forget that Costume Week starts this Thursday! Again, here are the themes each day. :-)

    http://www.crossfitiii.com/costume-week-1024-1031


    Warm-Up

    600m Row

    Clean (Burgener) Warm Up


    Strength 

    3 Rounds of: (We'll take about 20 mins here)

    5 Power Cleans

    5 Hang Cleans

    5 Hang Squat Cleans

    5 Squat Cleans

    *First 2 Rounds - 65% of 1RM Clean

      3rd Round - 75% of 1 RM Clean


    WOD

    8 min "Cindy"

    AMRAP in 8 Mins of:

    5 Strict Pull Ups

    10 Push Ups 

    15 Squats


    Finale 

    Deep Stretching and Mobility

  • WOD 10/07/13


    Warm-Up

    3 Rounds for Time:

    4 Burpees

    6 Power Cleans

    8 Push Ups

    10 Air Squats


    Strength

    5 x 3

    Power Cleans

    *Work up to a 3 rep max


    WOD

    5 Rounds for Time:

    50 SDHP (45/30)

    15 Bench Press (135/85)


    Bench Press Technique


  • WOD 10/02/13


    Warm- Up

    Group Warm Up


    WOD

    AMRAP in 15 Mins of:

    10 Deficit Push Ups

    10 Jump Lunges

    10 Toes-to-Bar


    Deficit Push Up Demo



    Jump Lunge Tutorial (and how to stay safe with it!)



    Toes-to-Bar


    Finale 

    400m Row - Upper Body Only

    then

    400m Row - Lower Body Only