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Power Speed Endurance: Mobility Section Preview

Posted by Juliet in Blog, bmac, brian mackenzie, Crossfit endurance, mobility as as skill, power speed endurance, PSE, running, running as a skill. Comments Off on Power Speed Endurance: Mobility Section Preview

31st October

Hey MWodies, If you haven’t already seen it, Brian MacKenzie of Crossfit Endurance has just […]


Week 6 Day 3, 10-31-12

Posted by VincentO in WOD. No Comments

31st October

warm up: Row 250m

Skill: Turkish Get up

WOD:

Complete as many rounds as possible in 10 minutes of:

6 kB Press right (16/12kg)

6 kB Press left

6 Weighted situps (same bell)

6 Pistols



Week 6 day 2, 10-30-12

Posted by VincentO in WOD. No Comments

30th October

Warm Up : Row 250M

Skill: Get Work Done

WOD:
For Time:

Run 200M

100 squats

50 push ups

100 box jumps

40 push ups

100 squats

200m Run



The Missing Shoulder Corner Part 2: Volleyball, Mobilizations and More Katie Hogan

Posted by Juliet in Blog, impingement, jesse burdick, katie hogan, over head, overhead, shoulder, shoulder impingement, shoulder pain, strong and artsy, volleyball. Comments Off on The Missing Shoulder Corner Part 2: Volleyball, Mobilizations and More Katie Hogan

29th October

Hey Leopards, Today’s mission is part 2 in our series about the missing corner of […]


Week 6 Day 1, 10-29-12

Posted by VincentO in WOD. No Comments

29th October

Warm Up: Pre Flight / Row 250

Skill: Get work done / Power Clean

WOD:

Repeat the following 4 times:

As many rounds as possible in 5 minutes of:

Rounds 1 & 3

5 power cleans (135/95)

10 push ups

15 squats

 

Rounds 2 & 4

3 power cleans (135/95)

6 push ups

9 squats



The Missing Shoulder Corner, Volleyball, and Katie Hogan Part 1

Posted by Juliet in Blog, itf-fitness.com, jesse burdick productions, katie hogan, MP, muscle pharm, over head, overhead, Reebok, shoulder rehab, volleyball. Comments Off on The Missing Shoulder Corner, Volleyball, and Katie Hogan Part 1

26th October

Hey Mwodies, Today’s mission is part one of an inquiry we received about programming and […]


Week 5 Day 5, 10-26-12

Posted by VincentO in WOD. No Comments

26th October

warm up:

250m row

Skill:

wod breif / movement standards/ lane set-up

WOD:

FOR TIME 30 reps of:

Pull ups / KB Swings / Double unders / OH Squats (95/65)

rest 5 minutes

then 2 rounds of 15 reps ea:

Pull ups / KB Swings / Double unders / OH Squats (95/65)

rest 5 minutes

3 rounds of 10 reps ea:

Pull ups / KB Swings / Double unders / OH Squats (95/65)



Week 5 Day 4, 10-25-12

Posted by VincentO in WOD. No Comments

25th October

warm up:

row 250 / hip MOB

Skill:

OH squat 30 minutes to find 1RM

WOD:

MAX REPS in 2 minutes of:

50% of your 1RM



Bubo Barbell Pec/Psoas Smash Quicky or What to Do With Those Bent Barbells

Posted by Juliet in Blog, bubo, Diane Fu, hip extension back pain, illiacus, internal rotation, psoas, shoulder. Comments Off on Bubo Barbell Pec/Psoas Smash Quicky or What to Do With Those Bent Barbells

24th October

Hey MWodies, Sorry it’s been a few days since we posted.  Not to fret, we’ve […]


Week 5 Day 3, 10-24-12

Posted by VincentO in WOD. No Comments

24th October

Warm up:

row 250m

Skill:

10 min EMOM

3 power clean (score total weight moved)

WOD:

5RFT

800m run

21 wall ball

12 toes to bar (no kipp)




Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips