Archive for February, 2011
Tabata Double Time · 21 February 2011
Four Intervals of each movement below (40 sec on, 20 sec rest): – Kettlebell swings, 24kg/16kg – Rest 2 mins – Double unders – Rest 2 mins – Wall Ball 9kg/7kg – Rest 2 mins – Hollow Rocks
Run for Fun · 20 February 2011
Run 2.4km (timed) Rest 10 mins 5 x 200m sprints (record times)
Deadlift · 19 February 2011
All levels: 3,2,1,1,1,1,1 Cash-out (untimed) Two rounds: – 20 Bear crawls – 20 hollow rocks – 20 get-ups (no hands)
Rest Day · 18 February 2011
Mobility – Hip Flexors – Adductors Skill – One leg K/B deadlift (same side & opposite side) Work – Catch up on a WOD, or – Practice your weakest movement
Kalsu (from CrossFit Football) · 17 February 2011
On the minute: Complete 5 burpees and perform max rep 62.5kg thrusters on the minute. The goal is to complete 100 total thrusters. At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute [...]
Partner WOD – run/row · 16 February 2011
Complete 3 rounds: – Athlete #1 – row 500m (for time) – Athlete #2 – completes as many 50m shuttles as possible in that time – Swap immediately Rest two minutes between rounds. Score is number of 50m lengths completed. In each round, an athlete can only count completed lengths. Score per round is total [...]
Pushing & Jumping · 15 February 2011
From CF Calgary For time: – 60 Box Jumps – 15 Ring Push Ups – 50 Box Jumps – 15 Ring Push Ups – 40 Box Jumps – 15 Ring Push Ups – 30 Box Jumps – 15 Ring Push Ups – 20 Box Jumps – 15 Ring Push Ups – 10 Box Jumps – [...]
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