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 [youtube http://www.youtube.com/watch?v=G1MZjyAsilU&version=3&hl=en_US]</object> *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....