Bandit CrossFit WOD–Wednesday, September 24, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2a: Pistols (5x10 (each leg) weighted if possible)5x10 each leg (that's not a typo) Use weight if possible Tempo 25x12b: Metcon (No Measure)HSPU Negatives 5x3 Tempo 50K1 (K=kick up, if you can.)Conditioning3: Metcon (AMRAP - Rounds and Reps)AMRAP in 10 min: 50…

Bandit CrossFit WOD–Tuesday, September 23, 2014

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Main - CrossFit"Injury and Opportunity" by Bill Starr, http://journal.crossfit.com/2014/09/injury-and-opportunity.tpl If you workout, train, move furniture, run, walk, pick up kids, carry groceries into the house, or do CrossFit, you are bound to pull, strain, or injure something. I'm a testament to the concept of training through injury. From a back…

OCR/Ninja

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Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: Metcon (No Measure)2 rounds: bear crawl 10 pushups (fingertips) 10 airsquats wrist rollups2: Stretches (No Measure)wrists samsonStrength/Skill3: Metcon (No Measure)4 sets: 1a. 8 rope chinups (alternate grip each set) 1b. 1 traverse wall pass (try to work fingertips)Conditioning4: Metcon (Time)3 rounds: 200m farmer carry…

Bandit CrossFit WOD–Friday, September 19, 2014

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Main - CrossFitView Public Whiteboard1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.3: Metcon (No Measure)Every 30 seconds for 5 minutes: 1 muscle up negativeConditioning4: Beach Brawl 2014 Ind. WOD # 4 (Time)RX: 25 Wallballs 20/14#…

OCR/Ninja

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Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: Metcon (Time)3x 500m row, easy pace2: Stretches (No Measure)couch stretch box shoulder openerStrength/Skill3: Metcon (No Measure)Strict Pullups: 1-1-3-5-7-5-3-2 ME hang from Rogue balls after each set. go over Rope Climbing TechniqueConditioning4: Metcon (AMRAP - Rounds and Reps)20:00 AMRAP: 15 KBS 15 ball slams 1…