Bandit CrossFit WOD–Thursday, July 31, 2014

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Main - CrossFitTake special care that you take the time to do your dynamic warm up today: Run, row or Airdyne five minutes. 10 Pass throughs 10 Rotational Dislocates Hip CircuitView Public Whiteboard1: CrossOver Symmetry Iron Scap (No Measure)2: Powell Raises (3x10 (each arm), tempo 40x1)https://www.youtube.com/watch?v=BxK60HYw760Conditioning4: Metcon (AMRAP - Rounds…

Announcing OCR and Ninja Training program at Bandit CrossFit

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[caption id="attachment_1399" align="alignnone" width="614"] Coaches Emily, Sam, and Janice conquering the 2013 Vermont Spartan Beast--one of the toughest courses in OCR today.[/caption] Want to race your first obstacle race? How about master the rope climb, Tyrolean and/or traverse wall? Do you want to compete in the elite division or prepare…

Bandit CrossFit WOD–Tuesday, July 29, 2014

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Main - CrossFitView Public Whiteboard1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Snatch Warmup (No Measure)Strength3: Snatch + Hang Snatch + OHS (4x1+1+1 work up to heavy set, non maximal, rest 90)First snatch is from floor. Second is anywhere between hip and knee.Conditioning4: Metcon (Calories)5 min Running warm up + 30…

Bandit CrossFit WOD–Monday, July 28, 2014

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Main - CrossFitWe've got an important benchmark today, ME UB kettlebell swings. Please try and make it to get this done today. If you can't do it today, I'd like you to make this up.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Weighted Glute Bridge (3x12--HAP, tempo 20x3, rest 1 minute)https://www.youtube.com/watch?v=3m75lHgzxpIStrength3.1:…

Bandit CrossFit WOD–Friday, July 25, 2014

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Main - CrossFitView Public Whiteboard1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2a: Reverse Hypers (3x12 --HAP, rest 90 sec)2b: Metcon (No Measure)Back Extension 3x10Strength3: Deadlift (Work to 3RM)Conditioning4: Metcon (Time) 25 Burpees 50 Goblet Squats (53/35) 20 Burpees 40 KB Swings (53/35) 15 Burpees 30 Alt KB Snatch (53/35) 10 Burpees 20 alt…

Bandit CrossFit WOD–Wednesday, July 23, 2014

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Main - CrossFitView Public Whiteboard1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Thoracic Stretches (No Measure)3: Metcon (No Measure)3a. GH Raise, 3x10 3b. L sit hold, 3x :45 seconds, use rings, dip horn, paralletes or boxesStrength4: Front Squat (Work to a heavy triple. Not a maximal set.)Conditioning5: Metcon (Time)5 Rounds 300m row 15…

Bandit CrossFit WOD–Tuesday, July 22, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Clean Warm up (No Measure)3: Bandit Barbell Jerk Warmup (No Measure)Strength4: Clean and Jerk (20 minutes to find 1RM C&J)Try to work from the floor.Conditioning5: Metcon (AMRAP - Reps)20 min AMRAP 200 meter run 1. Sprint 100 m to…

Bandit CrossFit WOD–Monday, July 21, 2014

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Main - CrossFitView Public Whiteboard1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)Squat (bands above knees) 1x20 Tempo 23x1 Really focus on driving the knees out while descending and while in the bottom.Strength3: Weighted Glute Bridge (3x12, Tempo 20x3, HAP -- rest 2 minutes)https://www.youtube.com/watch?v=3m75lHgzxpITry to go heavier than last week, but…