1) Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as you can … [Read more...] about Sunday 010225
Main Site Daily WODs
Monday 010226
If nobody minds, we'll give the legs a little break today- How many pull-ups can you do in an hour? Success comes here by pacing and not going to failure on any set. Rankings will be by weight class. Don't be foolish and fill in with any met-con (cardio) or other work. You don't know what looms! Also, if you're current with the path the other athletes have been following and … [Read more...] about Monday 010226
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227
Friday 010223
Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.) Ten one legged squats, left leg (Hold your jump rope strung over your pull-up bar for … [Read more...] about Friday 010223
Wednesday 010221
Row 500 meters Rest as needed Deadlift max at 15 reps, immediately on last rep, come up and... Max set of pull-ups. Rest as needed. Repeat deadlift set again, come up immediately on last rep and... Max set of pull-ups. Rest as needed. Repeat deadlift set again, come up immediately on last rep and... Max set of pull-ups Rest as needed. Row 500 meters … [Read more...] about Wednesday 010221
Thursday 010222
You deserve a break today!! IT'S AEROBIC DAY! Today's workout is a long (1/2 hour +), slow (low intensity), recreational (keep it fun) effort. Bike, Run, Swim, or Row. This is an active rest for any accomplished athlete. If you'd itch for some additional work, do some ab work. Otherwise, take it easy. … [Read more...] about Thursday 010222
Sunday 010218
Jump rope for two minutes rest for one minute. Can you continue this for thirty minutes? This is just twenty minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one. Anyone who can keep this up for thirty minutes is an extraordinary athlete. … [Read more...] about Sunday 010218
Monday 010219
Row 4000 meters @ a 2 min 500 meter pace Within the next 16 mins hang clean 50% of your body weight 21 times Row 2000 meters @ a 2 min 500 meter pace Within the next 8 mins hang clean 50% of your body weight 18 times Row 1000 meters @ a 2min 500 meter pace Within the next 4 mins hang clean 50% of your body weight 15 times Row 500 meters @ a 2 min 500 meter pace Within the … [Read more...] about Monday 010219
Tuesday 010220
Bike 5 mins hard. Dumbbell Bench-press 15 reps. Bike 5 mins hard. Dumbbell Bench-press 15 reps. Bike 5 mins hard. Dumbbell Bench-press 15 reps. After a warm-up make your first effort a heroic effort on the bike and record the distance. Take any rest needed and give the best dumbbell bench-press you can at fifteen reps or less. Again, rest as long as you want then repeat both … [Read more...] about Tuesday 010220
Thursday 010215
How far can you continue this sequence within one hour? If you can't do the push-ups, do them from the knees. If you can't do the pull-ups, do them with half your body weight as assistance. Rankings are separate for those doing either assisted pull-ups or push-ups from the knees. … [Read more...] about Thursday 010215