Let the Games begin!! Intervals 100 mt run 200 mt run 400 mt run Rest 1:1 Repeat x 2 Met con 21/15/9 SDHP 50/30Kg Box Jumps 60/45 cm Rings Burpee pull ups
Archive for luglio, 2011
Matt Chan – CrossFit Verve Work on Clean & Jerk 2 Rep Max
”Elenucce” 3 Rounds for time 800 mt run 30 wall ball shots 10/6 Kg 20 Knees to elbows Paleo recipe of the day: ZUCCHINI RIPEINI!!! How to cook it (come prepararli): http://everydaypaleo.com/2011/07/21/stuffed-zucchini/
Coach’s Prep Course at CrossFit Southie Boston MA Met con 5 Rounds for time 350 mt row 20 Kb swings 24 / 16 Kg 15 ring dips
Strenght Back Squat 3-3-3 Loaded Push ups 3-3-3 Short Metcon Amrap 8′ 4 Hang Power Clean 60/40 Kg 6 Bar facing Burpees Paleo recipe of the day: http://everydaypaleo.com/2011/07/14/easy-skillet-rosemary-chicken-pecan-basil-parsley-pesto-and-more/
Be your own body guard seminar with Tony Blauer Intervals Tabata row 20” Max effort + 10” rest x 8 Repeat 2 times Met con 5 Rounds for time 20 wall ball shots 10/6 Kg 40 Double unders
WALL CLIMBS Oly lifting Hang Power Snatch 3-3-3-3-3 Met con Amrap 20′ 200 mt Run 10 Dead Lift Body Weight 5 Wall Climbs Endurance: 3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue, 3S Mon): 3-5 x 400m on 7:00 [ Read More ]
NUMI CROSSGYM ATHLETE Strenght: Shoulder Press 2-2-2-2-2-2 Met con: 5 Rounds for time 10 thrusters 40/25 Kg 20 Kb swings 24/16 Kg Endurance: 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Thu, 3S Sat or T/TT): 3-6 x 200m TT on 3:00-4:00 Bike (SS [ Read More ]
Met con 5 Rounds for time 15 Pull ups 20 Push ups H/O 25 Box jumps 60/45 cm (full hip extention with both feet on the box) Endurance: 3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu, 3S Sat [ Read More ]
”Short Tosh” 125 mt row 250 mt row 500 mt row x 3 rounds, work/recovery 1:1 Met con ladder 1/10 Power snatch 60/40 Kg 100 mt sprint Paleo Recipe of the day: Everyday Paleo “No Potato” Salad http://everydaypaleo.com/2011/07/10/everyday-paleo-no-potato-salad/
Jack is Back! Back Squat 5-5-5 Met con Amrap 15′ 1 Power Clean 40/30 Kg 1 Front Squat 40/30 Kg 1 Push Press 40/30 Kg 1 Burpee Encrease one rep each round!! + Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS [ Read More ]
Power Clean 2-2-2-2-2 Met con 3 Rounds for time 400 mt run 20 Dead Lift 60/45 Kg 20 Push ups 10 Dead Lift 60/45 Kg 10 Push ups Paleo Recipe of the day: Gamberetti!!!! http://everydaypaleo.com/2011/03/05/fast-shrimp/
Fede M. Intervals 4 x 400 mt start every 3′ Met con 5 Rounds 3′ Amrap 3 C2b Pull ups 6 DB Snatch 20/15 Kg 9 Push Ups H/O Paleo recipe of the day: Smokey Roast How to cook it: http://everydaypaleo.com/2011/05/13/smokey-roast/
Hero Day “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on [ Read More ]
Team CFPR after winning Heat 1 at Rebook CrossFit Games 2011 Europe Regionals Met con 200 mt run 2 Power Clean 70/45 kg 10 Clapping push ups 200 mt run 4 Power Clean 70/45 Kg 8 Clapping Push ups 200 mt run 6 Power Clean 70/45 kg 6 Clapping push ups 200 mt run 8 [ Read More ]
M.C. Strenght Front Squat 3 -3 – 3 Met con 3 Rounds for time 500 mt rowing 21 Sumo Dead Lift High Pull 40/25 Kg 15 Knees to elbows 9 Ring dips Endurance: 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Swim (SS Tue, 3S Mon): [ Read More ]
Sandra Strenght/ Skills Atlas Stone Shouldering Met con 4 Rounds for reps 1′ Dead Lift 60/45Kg 1′ DB Push Jerk Right Arm 20/15 Kg 1′ Rings Pull Ups 1′ DB Push Jerk Left Arm 20/15 Kg 1′ Rest Endurance: 3+ Hours Before or After CFE Strength & Conditioning WODor Strength & [ Read More ]
Kino Met con: 5 Rounds for time 200 mt run 30 OH Walking lunges 20 KB swings 32/24 Kg 10 Hand Stand Push Ups That’s it…
