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"CrossFit Total"
Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep WOD Demo with Courtney Modecki and John Dill - video [wmv] [mov] [HD mov]
3 Comments
Run a 10K
If you're only capable of a 5 K...that's fine. If you're only capable of a run/walk 2.5 that's fine. This WOD can be done on your own. If you already run some on your own and know a course that you've measured out...great...do it there. If you want to come to the track where it's accurate and you don't have to worry about cars...loose dogs...and it's a little easier on the body...come to the track. I'll be at Lakeside High School Track starting at 6 am. I suggest you run as early as possible tomorrow before it gets hot. ***Please let me know via text tonight if you are coming to the track to run and when.*** WOD Demo with Doug Katona and Valley CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov] 21-15-9 reps for time of:
95/65 pound Front squat Burpee Pull-up WOD Demo with Greg Amundson and CrossFit Kids - video [wmv] [mov] [HD mov] Five rounds for time of:
15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. WOD Demo with Lucas Zepeda and Matt Bischel - video [wmv] [mov] [HD mov] We'll be doing a scaled version of this WOD. Five rounds for time of:
75 pound Push press, 25 reps 50 Double-unders WOD Demo with MM CrossFit - video [wmv] [mov] [HD mov] "Helen"
Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups WOD Demo with CSC CrossFit - video [wmv] [mov] [HD mov] For time:
Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov] |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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