WOD
Deadlifting Duo
Speaking of duos, grab yourself a partner and knock out the following workout. Program A/B: In team’s of 2 100 double-unders 60 knees to elbows 60 deadlift (155/105) 60 pull-ups 60 kb snatch (53/35) 1000 m row (total) ********************************************* Enjoy Eating Saturated Fats: They’re Good for You. Donald W. Miller, Jr., M.D.
04/26/2012 WOD
Program A: “Wood” 5 Rounds for Time* 400 m run 10 burpee box jumps (24/20) 10 sdhp (95/65) 10 thruster (95/65) *rest exactly 1 minute between rounds CrossFit: “Wood” Program B: Bench Press: 5-5-5-5-5 Then: AMRAP in 12 minutes 5 ring dips 10 med ball cleans Defending the Bench Press
Out of the Darkness
Today’s WOD Program A: Power Snatch: 3-3-3-3-3 Power Clean: 3-3-3-3-3 Deadlift: 3-3-3-3-3 Program B: 400 m waiter’s walk (45/25) Then: 10-9-8-7-6-5-4-3-2-1* dumbbell ground to overhead (30/15) burpees *complete 20 double-unders after each round For those interested in improving your gymnastics skills, clear June 9th on your day planner. That’s when CrossFit Gymnastics founder Roger Harrell [...]
04/24/2012 WOD
Program A: AMRAP in 15 minutes 10 m handstand walks Then: 400 m farmer’s carry (70/53)* *every time you set the weight down perform 10 burpees Program B: Spend 15 minutes working on the clean Then: 500 m row 21-15-9 wall balls (20/14) pull-ups Improving the Clean through a Better Turnover by Greg Everett … [...]
Welcome Baby Boo!
Lexi June Thornberg finally decided to make her official entrance into the world yesterday. Congrats to Gy and Mikey on their new baby girl! We are so pumped for you two! The future CrossFit Games Champ weighed in at 8 lbs, 1 oz, and measured 20 inches long. Both mommy and baby are doing great [...]
Thanks For Having Us!
Rest Day Thanks to Elijah for letting some of the ARCFit crew get a WOD in at his new box, Auburn CrossFit. The place looked great and I know that you’re going to be nothing but successful up there. Don’t worry, we’ll be back…
CrossFitting Across the Pond
Hi Christian, We’re back from two weeks of English breakfasts, pasties and pies… We also dropped in at the Crossfit in Liverpool while we were there. They don’t post all their wods online though so I didn’t realize I was letting myself in for a power snatch/burpee/boxjump amrap until it was too late. We had fun though. Hope evryone is doing [...]
A Man of His Word
Coach Ali said that he would do a burpee for every ARCFit Living Social voucher sold. Well he’s a man of his word! He came into the box and got things going at 6:00 pm. Nearly 400 burpees and several beers later, Ali finished his last burpee and clocked in just under 45 minutes. In [...]
K9 CrossFit
Today’s WOD Program A: Spend 20 minutes working on your muscle-ups or other skill practice Program B: Spend 20 minutes working on the snatch or other skill practice Then A/B: 3 x 500m sprint row Rest 3 minutes between rounds ********************************************* Don’t forget that this Saturday everyone is invited up to Auburn CrossFit to get a WOD in [...]
Show Us Your Guns
Today’s WOD Workout A: Shoulder Press: 3 x 5 Push Press: 3 x 3 Push Jerk: 3 x 1 Then: “Nancy” 5 rounds 400 meter run 15 overhead squats (95 lbs) Workout B: Spend 15 minutes practicing your rope climbing technique Then: 3 Rounds 400 meter run 10 dumbbell thrusters (35/20) 15 dumbbell walking lunges [...]
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