Friday, July 18, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2a: Reverse Hypers (3x12 HAP--rest 60 seconds)2b: Metcon (No Measure)Back Extension 3x10 @ Tempo 4022 -- rest 2 minutesStrength3: Metcon (No Measure)Deadlift Technique 3x8 135/95#4.1: Deadlift (2x6 @ 60% -- rest 90)4.2: Deadlift (2x5 @ 70% -- rest 90)ConditioningMetcon (AMRAP - Reps)3…

Bandit CrossFit WOD–Wednesday, July 16, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2a: Glute-Ham Raises (3x10)2b: Metcon (No Measure)Hollow Arch Rocks (or hold for 1 minute) 3 x 20Strength3: Metcon (No Measure)Front Squat Technique Review 3x8 with bar only3.1: Front Squat (1x10 @ 50%)3.2: Front Squat (1x10 @ 55%)Conditioning ()

Bandit CrossFit WOD–Tuesday, July 15, 2014

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Main - CrossFitHope you packed a lunch.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpConditioning2: 500m Row (Time)Max Effort 500m Row14x500 meter row @ 2k pace Rest 2 minutes Log fastest time.HomeworkMetcon (No Measure)2 rounds 1 minute side split (each leg) 1 minute middle split 1 minute pigeon stretch (each leg)

Bandit CrossFit WOD–Friday, July 11, 2014

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Main - CrossFitBring socks or other protective gear for rope climbs!!!!View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: (No Measure)20 OHS (MUST BE PERFECT!!!!) Pole to pole inch worm (w/pushup for level 3) 10 Pullups 10 HSPU3: Bandit Barbell Jerk Warmup (No Measure)Weightlifting4: Push Press + Power Jerk + Jerk (Use…

Bandit CrossFit WOD–Thursday, July 10, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: (No Measure)Outlaw Connectivity: http://theoutlawway.com/2014/07/08/140709-3/Conditioning3: Metcon (AMRAP - Reps)30 min AMRAP 400 meter run 5 Turkish Get Ups (each arm) 45/25# Score is total Turkish Get ups. This weight should be very easy for you to handle and move steady…

Bandit CrossFit WOD–Wednesday, July 9, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: (No Measure)2 Rounds: 20 Front Rack Walking Lunge Steps (HAP) 20 Arch Rocks (or hold for :30) 10 Dumb Bell Push Press (HAP) 10 Ring DipsStrength3.1: Front Squat (1x10@ 50%)3.2: Front Squat (1x8@ 55%)3.3: Front Squat (1x8@ 60%)3.4: Front Squat (1x8…