W.O.D.

Everything listed under: Overhead Squats

  • WOD 3/11/14

    http://games.crossfit.com/workouts/the-open

    The leader board for 14.2 

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    *Please "Check In" when you get to class. Thank you!

    14.2 WOD

    If you complete the round before 3 mins then rest during the remainder of the time. Start the next round when the 3 mins are up.

    From 0:00-3:00

    2 Rounds of:

    10 Overhead Squats (95/65)

    10 CTB Pull Ups

    From 3:00-6:00

    2 Rounds of:

    12 OHS

    12 CTB Pull Ups

    From 6:00-9:00

    2 Rounds of:

    14 OHS

    14 CTB Pull Ups

    From 9:00-12:00

    2 Rounds of:

    16 OHS

    16 CTB Pull Ups

    etc... (adding 2 reps to each exercise each additional round)


    14.2 Insight from Mr. Carl Paoli

    )

  • WOD 3/5/14



    *Please "Check In" when you get to class. Thank you!

    WOD

    5 Rounds for Time of:

    400m Run

    15 Pull Ups

    15 OHS (75/45)

  • WOD 2/18/14


    *Please "Check In" when you get to class. Thank you!

    WOD

    For Total Weight: (Add OHS, FS & BS Weight used)

    20-20-20 Overhead Squats

    10-10-10 Front Squats


    5-5-5 Back Squats



    *Use same weight for all 3 sets of each exercise

    *Increase weight dramatically front OHS to FS to BS

    *Rest between sets

  • WOD 1/13/14


    *Please "Check In" when you get to class. Thank you!

    Skill

    10 mins of OH Squat Practice (increase weight gradually)


    WOD

    3-6-9-12-15-18-21 of:

    Back Extensions or Superman

    Knees to Elbows

    Overhead Squats (85/55)


    *Competitors will be practicing their competition WOD for this weekend


    Overhead Squat Demo 



  • WOD 1/7/14


    *Please "Check In" when you get to class. Thank you!

    Tabata Circuit

    Complete 2 Consecutive Circuits (16 rds), Rest 3 Mins, Complete Another 2 Circuits

    1 Circuit: (change exercise after each 20 sec interval)

    Static Lunges w/ Plate (45/25)

    Ground to Overhead (95/65)

    Burpees

    Toes-to-Rings

    Overhead Squats (85/45)

    Deadlifts (165/95)

    Thrusters (95/55)

    KB Swings (55/35)


    Finale

    Skill and/or Competition Work


    Pump you up about TABATAS!!


  • WOD 09/23/13



    Mobility

    Hips

    Shoulders

    Ankles


    Warm- Up

    400m Row


    WOD

    For Time:

    50 Overhead Squats (45lb/30lb)

    100 Abmat Sit-Ups

    25 OHS (95/65)

    50 Toes-to-Bar

    10 OHS (155/85)

    20 Weighted Sit-Ups (20lb/14lb Med Ball Overhead)


    Overhead Squat Technique


    OHS Mobility Work

  • 09/13/13

    On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. - Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.


    Hero WOD

    Lumberjack 20

    For Time:

    20 Deadlifts (275/175)

    400m Run

    20 KB Swings (70/55)

    400m Run

    20 OH Squats (115/75)

    400m Run

    20 Burpees

    400m Run

    20 Chest to Bar Pull Ups

    400m Run

    20 Box Jumps (24")

    400m Run

    20 DB Squat Cleans (45lb DBs)

    400m Run

  • WOD 08/27/13

    Warm- Up

    500m Row


    WOD

    For Time

    10-8-6-8-10 Reps of:

    Strict Pull Ups

    Strict Ring Dips

    Ring Push Ups

    Straight Leg Deadlifts

    Front Squats

    Overhead Squats

    *For the bar weight, choose the heaviest weight you can do on OH Squats


    Finale 

    Take 8 mins to get a new max on UB Double Unders

  • WOD 08/14/13



    WOD

    5 Rounds of 3 Min AMRAPs:

    7 OHS (65/45)

    14 Sit Ups

    21 Unbroken Double Unders (Checkpoint at 10)