Blog Archive

58184_10200887017765014_796009843_nWorkout of the Day
A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

04 Apr 2013

Thursday

tyler overhead

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 2-3 minutes

B.
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Power Cleans x 5 reps

Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Push Press

Compare to 041812

B.
Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Workout of the Day
A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

We had such a great time at the CrossFit Games last year in Los Angeles and we want to make sure everyone who wants to go has the opportunity.

You can buy tickets here, for $50, and I believe the prices are going up in May.  this is a fantastic value and the best sporting event I have ever been to.  The athletes are all around you, you can get right up close to the action, and there are masters divisions with incredible 45 year + athletes, the teams are always inspiring, and the finals are incredible!

Please don’t hesitate on your tickets, as you know, the Games are getting more and more popular every year, so I expect that they may sell out.

Find a gang of guys or gals, grab a hotel room in carson, or rent a house, and make a long weekend of it.

Kevin will be going out Thursday afternoon, as the events start Friday, and the earliest events you usually have more access because everyone comes out on Saturday, so do try to get Friday and Monday off if you can.

Workout of the Day
A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep

Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.
Three rounds for time of:
275/185 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Workout of the Day
A.
Take 15 minutes to find today’s 1-RM Push Press

 

B.
For time:
Row 1000 Meters
immediately followed by . . .


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04 Jan 2012

Wednesday

Workout of the Day
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds;
and then,
For time:
Pull-Ups x 10 reps
Ring Dip x 1 rep
Pull-Ups x 9 reps
Ring Dips x 2 reps
Pull-Ups x 8 reps
Ring Dips x 3 reps

Pull-Up x 1 rep
Ring Dips x 10 reps

09 Dec 2011

Friday

Workout of the Day
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Kettlebell Walking Lunge x 20 steps
Rest 90 seconds;
and then,
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

04 Nov 2011

More Power!

Workout of the Day

Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank Hold x 90 seconds
Rest 60 seconds;


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Workout of the Day
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds;
Complete as many rounds as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps

CF Northwest Tucson is hosting a fun event to raise money for Mammograms in Action (MIA).  It is Friday, August 12th, there is no cost to attend, and it’s a partner wod with each team performing Helen, then Grace.

Check out the details here, and RSVP here.


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