CrossFit Balboa WOD
August 28th, 2009
No comments
Run 5k
Categories: Max's Rehab
Archive
Archive for August, 2009
CrossFit Games WOD (Week 6 / Day #40)
August 28th, 2009
No comments
AFAP
7x 300m Sprint & 100m Walk
Rest 3-5min or PM Workout
AQAP & ACAP
One Arm DB Chest Press+Feet Up (bent at 90deg.) 3x12ea/40-100lbs
One Arm KB Fly+Feet Up (bent at 90deg.) 3x12ea/8-24kg
Single-Leg One Arm KB Shoulder Press 3x6ea leg+12ea arm/40-100lbs
Single-Leg One Arm DB Lateral Raise 3x6ea leg+12ea arm/5-30lbs
One Arm KB Over Head Squat 3x12ea/8-24kg
Two Arm KB Lateral Lunge 3x15ea/16-32kg
KB WindMill + Curl + Pick Up + Press 3x10ea/8-24kg
Turkish Get Up 3x8ea/6-20kg
One Arm KB Shrug 3x15ea/20-40kg
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 6 / Day #40)
August 28th, 2009
No comments
Hang Power Clean + Push Press 2+2/50-55% 2+2/60-65% 2-3×2+2/65-70%
3 Sets
4 Muscle Clean w/60%
8 Press w/60%
16 GH Sit Ups
3 Sets
4 Drop Clean w/60%
8 Jerk Balance w/40%
16 Full Glut Ham
3 Sets
10 True Push Ups
10 Pull Ups
10 Archer Push Ups (4ea)
10 Evil Wheel
Cluster All Pulls 10sec between reps & 1min between sets
Snatch Pull 3/ 3/ 3/
Clean Pull 1/ 1/ 1/
Categories: Olympic Weightlifting
Crossfit Balboa Work Out of the Day
August 27th, 2009
1 comment
Clean & Jerk 3/ 2/ 1/ 1/ 1/ 1/ 1/ 1/
AQAP for Time of:
150 Double Unders
Categories: Max's Rehab
2010 Crossfit Games WOD (Week 6 / Day #39)
August 27th, 2009
No comments
Rest
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 6 / Day #39)
August 27th, 2009
No comments
Snatch 3/60% 3/70% 3/75% 3×3/80%
Power Clean & Push Jerk 3×3/62.5% 3×3/67.5% (Use 1RM of Clean & Jerk)
Over Head Squats 3/
Front Squats 3/
Back Squats 3/
Rest 3-5min or PM WO
Plyo’s
Med Ball Over & Under 3×6ea
Med Ball Half Twist 3×6ea
Med ball Full Twist 3×6ea
Rocket Jump 3×6
Split Jump 3×8
Prancing 4×10ea
Galloping 4×10ea
Fast Skipping 4×10ea
Ankle Flip 3×8ea
Lateral Bond 3×8ea
Alternate Leg Stair Bond 3×8ea
Medicine Ball Scoop Toss 3×6
Single Leg Stride Jump 3×6ea
Knee Tuck Jump 3×6
Incremental Vertical Hop 3x3ea
Quick Leap 6×2
Floor Kip 3×1
Hurdle Hop 2×4
Side Hop 2×4
Categories: Olympic Weightlifting
Fastest Man Alive!!!!
August 26th, 2009
No comments
Will he run a flat 9??? Let me translate both videos “HE IS F’n FAST!!!”
Categories: Media
Crossfit Balboa
August 26th, 2009
1 comment
“JT”
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups
Categories: Max's Rehab
Olympic Weightlifting WOD (Week 6 / Day #38)
August 26th, 2009
No comments
Rest
Categories: Olympic Weightlifting
2010 Crossfit Games WOD (Week 6 / Day #38)
August 26th, 2009
3 comments
Deadlift 4×4/85% (1min rest between sets)
2min Rest
Single Leg Ball Curl “She needs to keep her butt up higher, her free leg needs to be up more, free leg should be locked out, heel pointing the ceiling and toe pointing to her.” 4×8ea (45sec rest between sets)
1min 30sec Rest
DB Single Leg RDL 4×12/ M=35-45lbs, W=35=35lbs (30sec rest between sets)
1min Rest
Medicine Ball Scoop Toss 4×16/ M=20-25lb, W=12-20lbs (15sec res between sets)
Rest 5min
Bench Row 4×4/85% (1min rest between sets)
2min Rest
Archer Pull-up w/ 1 Leg Out 4×4ea (45sec rest between sets)
1min 30sec Rest
Ring Pull-up 4×12 (30sec rest between sets)
1min Rest
K-Bell Renegade Row w/ Feet out Wide 4×16ea/ M=16-32kg, W=12-24kg (15sec rest between sets)
3min Rest
Tabata Row
10 Rounds of: 20sec MAX effort, 10sec rest
Score total meters rowed.
Rest 1min
AQAP & ACAP
16ea-12ea-8ea-4ea
Supinated Plank+Alternate Leg Raise
Oblique Plank+Grab Bottom Leg
Categories: CrossFit Games
