Cary CrossFit WOD 5.23.12
Push Jerk: 4 x 5 (work up to heavy weight)
6 x through the following: 40m Resisted Walks 20 Toe Touch Crunches
As many rounds as possible in 12 minutes: 15 Rocket Jumps 12 Pushups 9 MB Russian Twist ea side 6 Pullups
Cary CrossFit WOD 5.22.12
Lunge Jumps 4x6 ea leg with light weight
Pause Squat: 4 x 4 w/ 3 sec pause at bottom DB Bent Over Row 3 x 8
20, 18, 16…4, 2 reps of Plate Thrusters (20kg/15kg) & Super Burpees
Cary CrossFit WOD 5.21.12
Clean Pulls 6x2
Single Leg Squats to challenge (pistol,leg in back, holding squat rack) 5x7+7 DB Military Press 5 x 7
Partner Burpee Battle (each person goes 9 times) While 1 person does 20 seconds of burpees, the other person rests and counts their partner’s burpees for 20 seconds. At the 20 second mark, they trade off. Each person does 9 rounds. Score = cumulative rep count for the team.
Training Ethics
We have some of the most dedicated clients and athletes you’ll ever find at Athletic Lab. They put in their time and often embrace the discomfort associated with the hard physical training necessary to reach one’s goals. Yet, there are still times when the temptation to cheat can get the best of you. Perhaps it’s because you’re exhausted and just want to be done. Maybe it’s because you want to post the best time of the time on a given workout. Or maybe it’s just because you thought no one would see your partial range of motion reps. Whatever...
read more...Cary CrossFit Advanced WOD 5.20.12
Double Under Skill Work: 5’
Clean Complex: 6x (1 clean pull, 1 power clean, 1 hang clean, 1 front squat, 1 push jerk)
Super “Cindy” Complete as many rounds as possible in 20 minutes 10 pullups 20 pushups 30 squats
Cary CrossFit WOD 5.19.12
Split Snatch: 5 x 2 (1 ea leg)
Reverse Lunges: 4 x 8 ea Single Arm DB Press: 4 x 6 ea
36, 24, 12 for time Lateral Burpees Pushups Goblet Squats (16kg women; 24kg men) V-Ups
Cary CrossFit WOD 5.18.12
Power Clean: 4 x 2
Liza (Ascending squats at body weight) Body weight needs to be taken before workout begins. Start with 1 rep for the first minute, 2 reps at the second minute….ascending 1 rep per minute until failure (failure to do # of squats in the given minute) with body weight on the bar Equipment needed: scales, barbell, added weight, MB on bumper plate, timer *instruct on how to properly dump weight off back if needed
High Speed Standing Plate Press: 4 x 20 sec L-Sit on Parallette Bars: 4 x 20 sec
