pull-ups
CrossFit for Hope
Program A: Power Clean: 3-3-3-3-3 Deadlift: 5-5-5 Weighted Pull-Ups: 5-5-5-5-5 Program B: 3 Rounds for Time 50 double-unders (150 singles) 40 sit-ups 30 kb swings (53/35) 20 jumping pull-ups 10 db shoulder press (35/20) The CrossFit For Hope fundraiser is set for Saturday, June 9th. This charity event is designed to raise money to benefit the St. Jude [...]
Teach ‘em Up
What’s harder T, teaching P.E. to middle-schoolers or trying to teach a group of ARCFitters how to read Dirty Larry’s chicken scratch? Today’s WOD Program A: Power Clean: 3-3-3-3-3 Deadlift: 5-5-5 Weighted Pull-Up: 5-5-5-5-5 Optional: 75 ghd sit-ups Program B: Spend 15 minutes mobilizing or practicing a skill Then: AMRAP in 4 minutes 3 burpees [...]
Hurts So Good
Today’s WOD Program A: Snatch: Find a 1 RM Clean: Find a 1 RM This is a full squat snatch and full squat clean. Spend about 15 minutes on each movement. Then: Sprint Row* 500m 400m 300m 200m 100m *rest as long as each round takes Program B: Skill: Spend 15 minutes practicing turkish get-ups [...]
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.
04/24/2012 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 … [...]
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 [...]
Good Luck Last Samurai!
Elijah, the man with the top-knot, is leaving our coaching ranks to start his own CrossFit gym up the hill. He built an extemely successful boot camp down in Elk Grove over the past few years, and I’m sure he will do the same with auburn crossfit. Elijah officially opens up his doors tomorrow and has [...]
Cole is our AOTM for April
I still remember when Cole walked into our box and told me that she wanted to sign up for 6 months. She told me that if she was going to do this CrossFit thing, she was going to do it all the way! Well Cole hasn’t disappointed on that front to say the least. She [...]
Coming Together
Today’s WOD Workout A: Row 5000m -If you haven’t strapped into a rower and pulled a 5k, you don’t know what you’re missing! This is as much mental as it is physical. Don’t ditch out on this workout. Take the challenge, grab the handle and pull. Finish with 100 sit-ups Workout B: Weighted Pull-Ups: 2-2-2-2-2 [...]
One Last Look At 12.4
Today’s WOD Workout A: Weighted Pull-Ups: 3-3-3-3-3 Then: “Annie” 50-40-30-20-10 Double-Unders Sit-Ups Workout B: Power Cleans: 2-2-2-2-2 Then: “Annie”
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