WOD Blog

WOD – 05-25-2013

May 24, 2013 by DonaKarlowee Leave a Comment

"AMANDA" 9-7-5 Muscleups Snatch (135/95 lbs) Post times and loads to Beyond The Whiteboard. 2010 CrossFit Games - Men's Event 1 Final Heat: (start at … [Read more...]

Filed Under: WOD Blog Tagged With: 'Amanda Miller Tribute', 2010 CrossFit Games - Men's Event 1 Final Heat video, Amanda, CrossFit Games 2010 website, Muscleups, snatch

WOD – 05-24-2013

May 23, 2013 by DonaKarlowee Leave a Comment

Overhead Squat 20-30 Minutes to find 1RM then: 40 Kettlebell Swings (70/53 lbs) 400m Run 30 Goblet Squats (70/53 lbs) 400m Run 20 Kettlebell Swings (70/53 lbs) 400m Run 10 … [Read more...]

Filed Under: WOD Blog Tagged With: 1RM, 2013 CrossFit Games qualifying athletes, 400m run, goblet squats, How to do an Overhead Kettlebell Squat video, KBS, kettlebell swings, ohs, one arm overhead squats with KB, overhead squat, run

WOD – 05-23-2013

May 22, 2013 by DonaKarlowee Leave a Comment

REST DAY Open Gym Hours: 6-7am, 10am- 1pm and 6-7pm. … [Read more...]

Filed Under: WOD Blog Tagged With: rest day

WOD – 05-22-2013

May 21, 2013 by DonaKarlowee Leave a Comment

5 Rounds for Time: 10 Power Snatch (115/75 lbs) 10 Bar-Facing Burpees Optional: 50 Pistols Post times and loads to Beyond The Whiteboard. Holiday Hours today: 8am, 9am for … [Read more...]

Filed Under: WOD Blog Tagged With: 'On Warped Beauty Standards And Embracing The Buff', bar-facing burpees, blogher, CrossFit Power Snatch in Super Slow Motion video, Kristin Auger, pistols, power snatch

WOD – 05-21-2013

May 20, 2013 by DonaKarlowee Leave a Comment

Clean Complex Clean-Deadlift-Clean-Front Squat = 1 rep (must hold on to bar for entire rep) 1-1-1-1-1-1-1 *7 weight changes - should work up to a significant load then: 5 Rounds for … [Read more...]

Filed Under: WOD Blog Tagged With: 'How Deep Should You Squat', box jumps, Clean Complex, clean-deadlift-clean-front squat, doubleunders, thrusters

WOD – 05-20-2013

May 19, 2013 by DonaKarlowee Leave a Comment

Split Jerk 2-2-2-2-2 then: 4 Rounds for Time: 200m Run 15 Pushups with feet on a plate 20 Wallballs (20/14 lbs) Cash Out: 30 Burpees Optional: Max Plank Hold Post times to … [Read more...]

Filed Under: WOD Blog Tagged With: 200m run, burpees, cash out, CrossFit - James Hobart 305lb Split Jerk video, max plank hold, pushups, pushups with feet on a plate, run, split jerk, wallballs

WOD – 05-19-2013

May 18, 2013 by DonaKarlowee Leave a Comment

REST DAY Enjoy your Sunday Funday, y'all! Have a happy and safe long weekend! … [Read more...]

Filed Under: WOD Blog Tagged With: Husband Animates a Joke Told by His Drunk Wife video, rest day

WOD – 05-18-2013

May 17, 2013 by DonaKarlowee Leave a Comment

"MURPH" For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've … [Read more...]

Filed Under: WOD Blog Tagged With: 'Murph', 'USS Michael Murphy', 1 mile run, CrossFit Southbay, pullups, pushups, run, squats

WOD – 05-17-2013

May 16, 2013 by DonaKarlowee Leave a Comment

Front Squat 2-2-2-2-2 then: For Time: 21-15-9 Kettlebell Swings (53/35 lbs) Goblet Squats (53/35 lbs) 1000m Run 9-15-21 Kettlebell Swings (53/35 lbs) Goblet Squats (53/35 … [Read more...]

Filed Under: WOD Blog Tagged With: 'Why So Many SoCal Individuals Have Gone Team', 1000m run, front squat, goblet squats, Julia Papworth, KBS, kettlebell swings, run, The CrossFit Games website

WOD – 05-16-2013

May 15, 2013 by DonaKarlowee Leave a Comment

REST DAY Come in and roll out, mobilize or work on skills that need attention! Open Gym Hours: 6-7am, 10am-1pm and 6-7pm. … [Read more...]

Filed Under: WOD Blog Tagged With: rest day