Posts Tagged ‘CrossFit 412’
February 5, 2014
WOD:Â 1 Bar Muscle Up 10 C2B Pullups 20 HPC (135/95) 30 Burpees 40 KBS (50/35) 50 Wall Ball (20/14) 40 KBS 30 Burpees 20 HPC (135/95) 10 C2B Pullups 1 Bar Muscle Up **HPC – Hang Power Clean **C2B – Chest to bar Â
Read MoreFebruary 6, 2014
Today we will introducing a new movement, floor press. Â Upper body pressing is imperative to building strength and for now this is how we will achieve it. Â Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class. “To set-up for the barbell version you will need a…
Read MoreFebruary 7, 2014
This is what we’re going to look like today doing the WOD! Skill: Handstand Work **Pushups/Kicking up onto the wall. WOD: “Diane” 21-15-9 Deadlift (225/135) HSPU
Read MoreFebruary 10, 2014
Note: Â We currently only have 7 members paid up for the nutritional challenge please see me this week with your entry fee so that we can auction off the goodie basket. Â We will be pulling a name this coming Fri. so please be square before then. Â Strength:Â Thruster – 30 min to work to…
Read MoreFebruary 11, 2014
This coming Saturday CF Mount Lebanon in, you guessed it, Mt. Lebanon will be holding a community WOD in support of Kevin Ogar the athlete that was injured at the OC Throwdown a few weeks back. Â He was paralyzed from the waist down and without medical coverage the CF community has been doing what it…
Read MoreFebruary 12, 2014
I would like Uncle Russ and Travis to complete the WOD today like this…with some strong eye contact. Strength: Clean & Jerk 3RMÂ WOD: “Grace” 30 Clean & Jerks (135/95) Â
Read MoreFebruary 13, 2014
Use this video for inspiration. Â If you keep squatting, one day you will be able to yell “LIGHT WEIGHT BABY!!” Â Also, if anybody needs hyped up today and would like me to slap their back prior to squatting, I’m your guy. http://www.youtube.com/watch?v=aaHh8tptUxs Strength: Back Squat 3×5 (+5) MetCon: EMOM 16min Even: 3 Back Squat…
Read MoreFebruary 14, 2014
Great job by everybody today. Â I told the evening class you all made my job very easy today by exhibiting good technique. Â We all squatted very well and our weights continue to rise. Â Keep up the great work. Â Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more…
Read MoreFebruary 17, 2014
Mmmmm bacon. Â http://www.youtube.com/watch?v=cG2krftM2eQ Strength: Front Squat 3×5 (+5) WOD: “Air Force WOD” 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS *4 burpees at the top of every min. **Compare to 10/9/2013
Read MoreFebruary 19, 2014
Here is some snatch inspiration courtesy of Coach Beard. Strength:Â Snatch 3,3,3,3,3 MetCon: EMOM 10min 2 Hang Snatch 2 OHS
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