Friday, October 31, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Reverse Hypers (3x12, HAP)3: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.Strength4: Weighted Glute Bridge (3x10, HAP, Tempo 31x2)https://www.youtube.com/watch?v=3m75lHgzxpIConditioning5: Metcon (2 Rounds for reps)AMRAP in 6 min 10 Deadlift (185/135) 10…

Bandit CrossFit WOD–Wednesday, October 28, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Max Double Under in 1 Minute (AMRAP - Reps)StrengthWarm up to your 60% Front Squat, then complete the following Every 60 seconds:3.1: Front Squat (1x2 @ 60%)3.2: Front Squat (1x2 @ 70%)3.3: Front Squat (1x2 @ 80%)3.4: Front Squat (6x1 @…

OCR/ Ninja

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Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: Metcon (No Measure)3 rounds (pole to pole): jog high knee skips Carioca Back pedal CariocaSkill2: Metcon (No Measure)10:00 to practice peg board/ kippingStrength3: Metcon (No Measure)Pull up/ chin up ladder: 1+1 2+2 3+3 4+4 5+5 3+3 2+2Conditioning4: Metcon (Time)4 rounds: 400m run (10 burpees…

Bandit CrossFit WOD–Monday, October 27, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: 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.StrengthDo the following squats every 60 seconds.3.1: High Bar Back Squat (1x6 @ 60%)3.2: High Bar Back Squat (1x5 @ 70%)3.3: High Bar Back…

Bandit CrossFit WOD–Friday, October 24, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Reverse Hypers (3x12)3: Max Double Under in 1 Minute (AMRAP - Reps)Strength4: Deadlift (5x1 @ 80%)Conditioning5: Metcon (AMRAP - Rounds and Reps)7 MIN AMRAP 8 Hang Power Snatch (115/75) 8 Burpee Over Bar Level 4: 135/95 Level 2: 95/55 Level 1:…

OCR/Ninja

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Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: Metcon (No Measure)2 rounds (100m each) jog high knees butt kickers carioca (switch direction hafway)2: Stretches (No Measure)Strength3: Metcon (3 Rounds for time)3 sets: 1a. 5 strict chin ups, no rest 1b. ME hang on rogue balls, rest :60Conditioning4: Metcon (AMRAP - Rounds and…