wod

  1. 2/21/12

    15 min to establish 1RM C&J

    then (pay attention)

    5 min shoulder touch

    rest 2 min

    8 min AMRAP

    5 strict pull-ups

    15 push-ups

    30 jumping split lunges

    rest 2 min

    5 min max rep C&J with 75% 1RM

    **This WOD is from Outlaw CrossFit. These guys claim to have this CrossFit thing figured out. SO, I figured I’d throw a couple of their WOD’s in over the past couple weeks to see how it plays out. What do you guys think? I am a huge fan of checking out other peoples methods and ideas to mix it up a bit.

    We will continue to train the Weight LIfting/Olympic movements (snatch, clean, jerk) with a bit more frequency. These movements are as functional as they get. Remember, Functional Movements recruit mulit-joint, multi-muscle groups to move a large load a long distance, quickly. They are unique in their ability to produce power. This is good. 

    Posted February 21, 2012 by crossfitsisu.

  1. 2/20/12

    EMOM for 10 min 2 back squat @ 70% 1RM. Focus on speed coming up

    then

    3 RFT:

    20 snatch balance 95/65

    20 burpee box jump

    20 K2E

    Posted February 20, 2012 by crossfitsisu.
  1. Posted February 17, 2012 by crossfitsisu.
  1. Posted February 16, 2012 by crossfitsisu.
  1. Posted February 15, 2012 by crossfitsisu.