WOD 8.29.13

A. 5x (For weight and form)

 

  • 3 x 1-arm Strict Press
  • 10 x 1-Legged Hip Bridges

*1-arm strict press is with KB or DB, heaviest possible with good form

 

B. AMRAP 5

 

  • 10 Burpee Box Jump (24/20)
  • 20 Double Unders

Rest 2 min.

 

AMRAP 5

 

  • 10 Box Jumps (24/20)
  • 20 Double Unders

C. 3x

 

  • 3 Pull-ups
  • 3 ring dips
  • Calf Stretch 30sec/side
English: Anatomy - features of the Muscular sy...

English: Anatomy – features of the Muscular system.

 

 

 

 

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Top Ways to Improve Running Form

Check out these articles on making running more enjoyable. You do not have to run long, slow distances to reap the benefits of running.

library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

http://journal.crossfit.com/2007/12/the-basics-of-pose-running-tec.tpl

(Both above are Coutesy of CrossFit.com)

Top Ways to Improve Running Form.

WOD 7.26.13

Level 1- FitnessA. 4 Rounds
8 Deadlifts
30 Sec Rest
15 Double Unders
30 Sec Rest

B. 4 Rounds
1 Min On 30 Sec Off
Deadlift (115/75)
Burpee
Box Jump (20/16)

C. 3 Rounds
7-9 Goblet Squats
7-9 Kettlebell Swings

 

Level 2- PerformanceA. 4 Rounds
3 Deadlifts
30 Sec Rest
30 Double Unders
30 Sec Rest

B. 4 Rounds
1 Min On 30 Sec Off
Deadlift (155/105)
Burpee
Box Jump (24/20)

C. 3 Rounds
5-7 Handstand Push-Ups
7-9 Toes to bar

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