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Daily Workout 2.1.12

Todd Gorsop

Dirty Thirty

30 Box Jumps (24/20) 30 Jumping Pullups 30 KB Swings (36) 30 Lunges 30 Knees to Elbows 30 Push Press (45/35) 30 Back Extensions 30 Wall Balls (20/14) 30 Burpees 30 Double Unders

Scaling for Double Unders is 3:1 Singles to Doubles and Back Extensions can be subbed with . . . → Read More: Daily Workout 2.1.12

February ’12 Workout Plan

Y’all,

Here’s the workout plan for February. A a couple of notes:

- We’re going to base the CF Games Open cycle around the weekly workouts, which will be programmed for Friday. If you plan on competing, the ‘main’ competition WOD will occur at 6pm on Friday night each week of the open. If you . . . → Read More: February ’12 Workout Plan

Daily Workout 1.31.12

Stacie Marone

Strength

Bench Press 5×3 Progressive Load

Metcon

10 Minute AMRAP

Row 1k then…

12 Russian Swings 7 Burpees

Post stats for strength and rounds achieved in metcon to comments.

How Sitting All Day is Damaging Your Body – And How You Can Counteract It

. . . → Read More: Daily Workout 1.31.12

Athlete Spotlight: Matt Kaminski

Name: Matt Kaminski

Nickname: Now that I think about it – I never had one, apparently wasn’t one of the cool kids.

Age: 29

Occupation: Paramedic. I know the question that you’re now thinking about. Trust me, you don’t want to know.

Hometown: Media, Pa.

Favorite WOD: To my disbelief, Fight Gone Bad is actually . . . → Read More: Athlete Spotlight: Matt Kaminski

Daily Workout 1.30.12

Casey and Christiane

Strength & Assistance Work

Overhead Squat 5×3 Progressive Load

3 max sets of Kipping Pullups

Metcon

4 rounds of:

12 Strict DB Presses (35/25) 10m Inchworm Pushups

For time. Post stats for strength and time for metcon to comments.

Mysterious ‘Winged’ Structure from Ancient Rome Discovered

. . . → Read More: Daily Workout 1.30.12

Daily Workout 1.28.12

Chris deadlifts…and Blaise has the moves like Jagger?

CrossFit Total

Find your one-rep max for: Back Squat Press Deadlift

-OR-

O-Lifting Total

Find your one-rep max for: Snatch Clean & Jerk

-OR-

Power Lifting Total

Find your one-rep max for: Back Squat Bench Press Deadlift

Post your score (total pounds for each movement . . . → Read More: Daily Workout 1.28.12

Daily Workout 1.27.12

Strength & Assistance Work

Retest max Chins & Pullups.

Metcon

CrossFit Games Open WOD 11.6

7 Minute AMRAP

3 Barbell Thrusters (100/65) 3 Chest to Bar Pullups 6 Barbell Thrusters (100/65) 6 Chest to Bar Pullups 9 Barbell Thrusters (100/65) 9 Chest to Bar Pullups 12 Barbell Thrusters (100/65) 12 Chest to Bar Pullups . . . → Read More: Daily Workout 1.27.12

Daily Workout 1.26.12

Monica Simmons

Strength & Assistance Work

Bench Press 5/3/1+ @ 85%, 90%, and 95% of 1RM.

Step-Ups/Russian Swings 5×12

Metcon

Death By Wall Walk

With a continuously running clock, do 1 wall walk the first minute, 2 wall walks the second minute, 3 wall walks the third minute…continuing as long as you are able. . . . → Read More: Daily Workout 1.26.12

Daily Workout 1.25.12

Heather O'Brien

Strength & Assistance Work

Deadlift 5/3/1+ @ 85%, 90%, and 95% of 1RM.

Chins & Pushups 7 sets @ 60%.

Metcon

Run/Row 400m x 6.

Rest as needed between sets.

Post stats for strength and time for metcon to comments.

. . . → Read More: Daily Workout 1.25.12

Daily Workout 1.24.12

Dan does weighted pistols.

Metcon

20 Minute AMRAP

3, 6, 9…Infinity

Thrusters (75/55) Sumo Deadlift High Pull (75/55) Burpees

Post rounds achieved to comments.

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