Monthly Archives: April 2013

Wednesday 130424

Black Box WOD/Beginner WOD: Bear complex: 5 rounds: 3 reps of the complex- Power clean Front squat Push press Back squat Behind the neck push press (Add weight each round, work to heaviest set possible) CFE WOD: “Time To Chip… Read more »

Tuesday 130423

Black Box WOD/Beginner WOD: A. Back Squat 4×4 (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. 3 min AMRAP burpees, 1 min rest, 2 min AMRAP burpees, 1 min rest, 1 min AMRAP… Read more »

Monday 130422

Black Box WOD/Beginner WOD: A. Power Snatch 6×2 (work up to the heaviest set possible with perfect form) B. Kipping toes to bar: Practice, then for quality: 3×5-15 unbroken (hanging leg raise) C. 8 Rounds of 30 seconds russian kettlebell… Read more »

Sunday 130421

Black Box WOD/Beginner WOD: A. Back Squat 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. Accumulate 3 minutes in an L-sit C. 3 rounds for time: “400” meter run, 20 walking lunges… Read more »

Friday 130419

Black Box WOD/Beginner WOD: A. Press 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. Overhead squat- work up to a heavy set of 3 (Beginners: Practice/mobilize- overhead squat) C. 21-15-9 overhead squat… Read more »

Thursday 130418

Black Box WOD/Beginner WOD: A. Clean Deadlift 4×6, reset between each rep (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. EMOM for 5 minutes: 3 power cleans 135 (105)/95 (65) then for the… Read more »

Wednesday 130417

Black Box WOD/Beginner WOD: A. Power Snatch 5×3 (work up to the heaviest set possible with perfect form) B. Practice: double unders C. EMOMx16: Even: 2 Power Snatch 135 (95)/95 (65) Odd: AMRAP double unders (single unders) CFE WOD: Let’s… Read more »