W.O.D.

Everything listed under: fun things to do in kennesaw

  • WOD 1/31/14


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

    Strength/Skill

    5x3 Hang Squat Cleans (1 rep=2 Shrugs+1 Hang Squat Clean)

    then

    3 Sets of Max Rep Strict Pull Ups


    WOD

    For Time: (Split reps and order of exercises how you want)

    100 KBS (70/55)

    75 Calorie Row

    50 Pike Ups on Balance Ball


    Pike Ups on Balance Ball


  • WOD 1/27/14


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

    Strength/Skill

    25 mins to work on OHS and build up to a 2RM


    WOD

    AMRAP in 8 Mins of:

    10 Wall Balls

    5 Toes-to-Bar

    10 Box Jump Overs (24"/20")

  • WOD 1/24/14


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

    WOD

    15 min Ladder of:

    1/1/1, 2/2/2, 3/3/3, 4/4/4, etc 

    Squat Clean & Jerk (95/65)

    Burpees

    V-Ups

    *Complete 1 rep of each movement, then 2 reps of each mvmt, then 3, etc

    *We did this workout on 9/30/13 http://www.crossfitiii.com/wod-093013


    Clean & Jerk Demo (Remember knees back and bar close on the clean. On the Jerk, controlled descent then powerful drive)


  • WOD 1/22/14


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

    Cindy XXX (New version of Cindy)

    AMRAP in 20 Mins of: (Get as far down the list as possible in 20 mins. Each round goes up by 5 Pull Ups, 10 Push Ups, 20 Squats)

    10 Pull Ups

    20 Push Ups

    30 Squats

    ___________

    15 Pull Ups

    30 Push Ups

    45 Squats

    ___________

    20 Pull Ups

    40 Push Ups

    60 Squats

    ___________

    25 Pull Ups

    50 Push Ups

    75 Squats

    ___________

    30 Pull Ups

    60 Push Ups

    90 Squats

    etc...


    Cindy XXX Demo (Just a demo, I'm not asking you to watch the whole thing!)



    Female's Demo of Cindy XXX (Natalie McLain is a Games Athlete)




  • WOD 1/21/14


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

    WOD

    "Brittany" (Happy 29th Birthday WOD!)

    For Time:

    29 Burpees

    29 Sumo Deadlift High Pulls (115/75)

    29 Hollow Rocks

    29 Back Squats (185/115)

    29 Calorie Row

    29 Dips (Rings if available. If not then Bench Dips)

    *YOU CAN BREAK UP THIS WOD INTO WHATEVER REPS AND SETS THAT YOU WANT. So, you can do 29 Hollow Rocks in a row then do 15 Back Squats then 15 Dips, etc. This should help people not have to wait on each other for any exercise. Enjoy!


    Just because...


  • WOD 1/20/14


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

    WOD

    7 Rounds for Time of:

    200m Run

    5 Thrusters (135/85)

    5 Clean & Jerks (135/85)


  • 1/17/14


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

    WOD

    6 Rounds for Time of:

    20 Wall Balls (20/14)

    5 HSPU

    5 Snatches (115/75)


    Burgener Warm Up Demo and Explanation by Coach Burgener himself (PLEASE WATCH THE WHOLE VIDEO)


  • WOD 1/15/14


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

    WOD

    AMRAP in 15 Mins of:

    10 Strict Sit-Ups (hands locked on hands)

    10 Double Unders (30 singles)

    5 Negative Pull Ups w/ 3 second descent (Scale-Jumping Neg P/U)

    100m Row

  • WOD 1/14/13


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

    Skill

    5 x 3

    High Hang Squat Cleans

    *50% of your body weight


    WOD

    10-9-8-7-6-5-4-3-2-1 Reps for Time of:

    Power Cleans (75% of your body weight)

    Push Ups on Med Ball (If you have to do elevated push ups then just use the diamond hand position) *Show control on these push ups


    This is a video I've been wanting to post. They are doing snatches but it helped me BIG TIME on cleans. Take note on the "waiting to launch" aspect. You don't jump right after the knees. You should wait until you get all the way to those hips to jump (hips fully extend) then catch the clean or snatch. 



  • 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 1/10/14


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

    WOD

    In honor of Tim's BD (29) and Taylor's BD (23) today!

    AMRAP in 23 mins of:

    29 Squats w/ plate (45/25) 

    23 Sit-ups w/ plate (45/25)

    52 Double Unders (Scale-156 Singles)


    Finale

    10 Min Foam Rolling PaRtY


    It's FRIDAY! Just for fun...