Sprints
One Arm is Better than None
Today’s WOD Overhead Squats 3 attempts, max reps overhead squats @ bodyweight (scale= 3 attempts @ 95/65) rest 5 minutes 3 rounds for time: 100 m sprint 5 renegade push-ups (35/25) 10 db power cleans 15 db push press 100 m db farmers carry Optional: 100 ghd sit-ups Not only is T convalescing a surgically [...]
Appropriate Attire is Required
Todays WOD: Shoulder Press 3 x 3 Push Press 3 x 3 Push Jerk 3 x 3 Rest 5 Minutes then Sprints 10 x 50m * *with a running clock, sprint at the beginning of every minute, rest with whatever time is remaining of the minute. Optional 400m (around the building) Kettlebell Farmers Carry (53/35). [...]
The Champs!
Today’s WOD: Back Squat 5 x 3 Ret 5 Minutes Then In 2 minutes Sprint 200m With the remainder of the time complete as many Wall Balls (20/14) as possible. Repeat for 4 rounds, rest 2 minutes between rounds Record total reps for score. Optional 3 rounds at your own pace 25 GHD Sit-ups 25 [...]
Good Luck Ladies
Todays Wod: In team’s of two, complete the following: Max Double Unders in 3 minutes (one person working at a time) Max Wall Balls in 3 minutes (one person working at a time) Max 20 m Wheelbarrow Walks in 3 minutes (rotate every 20 m) Max 100 m Sprints in 3 minutes (rotate after [...]
She’s got it!
************************************************* Practice Makes Perfect! Nice work Deanna! 5 Rounds. Rest 2 minutes between rounds. Record total reps for your score. Max rep shoulder press (95/65)* Max rep pull-ups* *Scale accordingly Rest 5 Minutes Then Death By 10m Sprints Optional Work Kettlebell Farmers Carry around the building as fast as possible (53lbs/35lbs). [...]
WOD #2 Here We Come!
ARCFit does WOD #1 from the 2011 CrossFit Games Open Qualifier Hopefully they’ve worked out all of the bugs at the CrossFit Games website and they will be releasing WOD #2 for the Open Qualifier this evening. Here’s a little snippet of some of our athletes doing WOD #1 over the last 2 weeks. [...]
The Power of the Headband
Today’s WOD In Team’s of 2 AMRAP in 5 minutes: 100 m sprint rest 1:00 minute AMRAP in 5 minutes: Rope Climbs (scale: sub 4 pull-ups for 1 climb) rest 1:00 minute AMRAP in 5 minutes: 3 Knees to Elbows 3 Burpees AMRAP in 5 minutes: 150 m row Give me a break people, there [...]
They Graduated!
Congrats to our February On-Ramp athletes who finished up last night with a mini modified Fight Gone Bad. John, Jackie, Kelly, Nikki, Amanda, Deb, Brian and Todd showed they had the fighting spirit to take that WOD on. Because of the three day weekend we had several of our group skip town early and miss [...]
Today’s WOD
21-15-9 reps: Overhead Squats 95/65lbs 10 meter sprints Sit-ups Here is a real good article on the importance of the OHS from Dan John: The Overhead Squat
Running is Fun!
In teams of two complete the following: 50 Squats Sprint 1 legged hop (right leg down, left leg back) Sprint Broad Jump Sprint Bear Crawl Sprint Walking Lunges Sprint Walking KB swings (55/35) Sprint Burpee Broad Jumps Sprint 50 Squats The distance is the length of the gym floor and back (start from behind the [...]
© 2012 CrossFit – American River CrossFit in Sacramento. All Rights Reserved.
Powered by WordPress. Designed by 