Tag Archive for: 1 mile run
WOD 09/28/16
8 Minute of Shoulder/OH Mobility (Click links for details)
A- WU- 3 Minute AMRAP of:
1 WallWalk or 2 InchWorm
5 Chin Up or 5 Ring Row
15 Double Unders or 30 Seconds Practice @85% Somewhat Hard Pace (Not Sustainable)
B- Press- 8 Minutes…
WOD 12/7/14
8 Minutes of Shoulder/Hip/Back/Wrist Mobility
A- WU- Half Tabata: Air Squat + 400M Run -6 Minute Cap
B- Snatch- 3@75/80/85% + 2/2@80% -12 Minute Cap
C- Clean & Jerk- 3@75/80/85% + 2/2@80% -12 Minute Cap
D- Squat- 3/3/3/3/3 @…
WOD 7/17/14
8 Minutes of Hip/Ankle/Calves/Back/Shoulder Mobility
A- WU- 1 Mile Run @80-100% RPE; 3-5 Minutes rest immediately after
B- Flight Simulator= For time: 5 unbroken Double Unders/10 unbroken double unders/15 unbroken double unders/20 unbroken…
WOD 7/3/14
8 Minutes of Hip/Back/Shoulder/Ankle Mobility
A- WU- 1 Mile Run
Notes: Let how you feel dictate your pace.
B- 2-3 Minutes To Warm Up + 6 Rounds of 1 Minute Max Reps Each: Max Calorie Row/Pull Up/WallBall (20/14-10'); 1 Minute Rest Between…
WOD 8/15/13
5 Minutes of Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minutes of Double or Triple Under Practice + Dot Drill
B- Sargent Jump Test + Box Jump- 1/1/1/1/1 Max Height - 8 Minute Cap
C- Conventional DeadLift- 18 Minutes To A 1RM
D- 1 Mile…
WOD 12/15/12
8 Minutes of Hip/ Shoulder/ Back Mobility
WU- 1 Mile Group Run
Team WOD= 3 Rounds of: 1 Minute Max Reps Diamond Push Ups;1 Minute Rest/1 Minute Max Reps Chin Up;1 Minute Rest/1 Minute Max Reps WallBall (20/14)
Team WOD 2= 6 Minute AMRAP…
WOD 10/6/12
5 Minutes Leg/Hip/Calves Mobility
WU- 200m Run @ 50%/For Time: 1 Mile Run
Axle DeadLift- 8 Minutes to a Heavy Single (neutral grip only)/8 Minutes to a Heavy Single (mixed grip)
OTM for 12 Minutes- 9 Weighted Squats (45/25)/1 Rope Climb (3 Towel…
WOD 8/25/12
5 Minutes of Hip/Calve Mobility
1 Mile Run
Front Squat- 5 Minutes to warm up then- 2/2/2/2/2/2/2; 45 Seconds Rest Between Rounds (HAP/10 Min Cap)
5 RNFT of: HSPU Max Reps Unbroken/8 K.B. Sots Press (HBD)/3 each TGU (same weight as Sots Press/20…
WOD 5/28/12
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
Start and finish with a mile run. Partition the pull-ups, push-ups, and squats as needed. If you've got a twenty pound vest or body armor, wear it
- Courtesy of CrossFit…
WOD 3/21/12
1 mile group Run
Box Squat- 1/1/1/1/1 (65-85% 1RM)
Half Tabata: Wall Ball (20/14)
21/15/9 RFT of: Games Standard Push Ups/KettleBell Swings (24/16kg)/Ab Mat Sit Ups
GHR- 15/15/15/15
Pump & Run
Join Coach Tom on the…
WOD 1/30/12
1 Mile Run
Hang Clean- 2/2/2 @ 80% 1RM
Clean Pull- 3/3/3 @ 100% Clean 1RM
9 min AMRAP of: 5 Front Squats (65/95)/5 Strict Pull Up/10 Burpees
WOD 12/13/11
1 Mile Run;3 min rest
For Time: 100 Double Unders- 7 min Cap (*10 Penalty Burpees for every 10 Double Unders not completed)
For Time: 100 Squats @ half Body Weight
GHD Raises (GHR)- 10/10/10/10 NFT
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*penalty…
WOD 8/22/11
1 mile Group Run
3 Rounds of: Press 6-8 reps (HAP);90 sec rest/1 min max effort Air Squat;30 sec rest
3 rounds of 30 seconds each: HandStand Hold/Ring Support Hold/Dead Hang/Side Plank/Side Plank;30 sec rest after each round
Important Announcement:
Keep…
WOD 8/5/11
1 mile Run
1 burpee the 1st minute/2 burpees the second minute; continue in this fashion for 10 minutes
25/20/15/10/5 RFT of: Kettlebell Swings (24/16kg)/ Ab Mat Sit Ups/ Double Unders
Bar Rollouts (kneeling)- 10/10/10
WOD 7/12/11
1 Mile Run (75%)
Amanda= 9/7/5 reps of: Muscle Ups/ 135 Snatch
[slideshow]
WOD 6/1/11
Run 1 Mile
Weighted Pull Up- 2/2/2/2/2/2/2
9 min AMRAP of: 3 Front Squat (135/95)/ 25 Ab Mat Sit Up
WOD 5/11/11
Warm Up- Coaches Choice
DeadLift- 1/1/1/1/1/1/1
Rope Climb- 1/1/1/1/1
Run 1 mile
WOD 5/2/11
Warm Up- Coaches Choice
Squat- 5/5/5/5/5
Press- 3/3/3/3/3
1 mile Run
Yesterday started May's Pistol Challenge. Give me one pistol on each leg for everyday of the month. Day 1 one, day 2 Two, etc....