Tag Archive for: CrossFit Brooklyn
POD 11/09/10
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[youtube=http://www.youtube.com/watch?v=FiX_Gz18QVc&fs=1&hl=en_US]
WOD 11/7/10
WOD 11/7/10
Warm Up: 50 each - Air Squat / Push Up / Alternating Lunges / Sit Ups
Grace: M;135 / F;65 - 30 Clean & Jerk for time (Inc.)
Circuit: 30 Sec each - Box Jump / Undulating Rope / Ball Slams / SDHP / KB Swings
WOD 11/5/10
3 Rounds For Time of:
10 x 2-handed KB cleans 24kg / 16kg
10 x box jumps 24"
4 Rounds of:
1:00 Barbell Farmer's Walk 95lbs each side
1:00 Body Weight sled drag
Technique Practice
Skin The…
Rest Day!
Active Recovery Day= Walk Dog/Light Jog/Ice Bath/Hot Compress/Stretch/Massage/Sleep
Deadlifts
WOD 11/02/10
Deadlift 3-3-3-3-3
Work up to 75% - 85% of 1RM
4 Rounds For Time of:
10 ring pull-ups
15 push press 45lbs
20 kettlebell swings (american)
25 abmat sit-ups
Post weight and time to comments
Courtesy of CrossFit…
Push, Press, Hold!
WOD 11/01/10
Push Press 1-1-1-1-1-1-1
Hold each lift at the top for 30 - 60 seconds
"Brooklyn 'Tabernac' Choir of Pain"
50 feet overhead lunges 45lbs/25lbs
10 burpees
10 pike pushups
Post weight and time to comments.
Courtesy of CrossFit…
WOD 10/30/10
Back Squat 5-5-5-5-5
Work up to a heavy quintuplet.
AMRAP in 10 minutes:
10 Air Squats
10 Kettlebell Swings (1.5 Pood)
10 AbMat Sit-Ups
10 Push-Ups (CrossFit Games standard)
Post weights and time to comments.
WOD 10/28/10
Warm UP - Static and Dynamic Flexibility
Tabata - Versa Climber/Row Erg/Bear Crawl
Dead Lift - 5X5
AMRAP- in 20 minutes
10 K.B. High Pull Left/10 K.B. High Pull Right/20 Ball Slams 15lbs/20 Box Jump 18"
Cool Down - Static and Dynamic Flexibility
Courtesy…
