Crossfit Agoge

Saturday, 25 May, 2013

Workout of the Day

WOD
Every Minute on the Minute of:
3 Power Snatch (95/ 65)
5 Kettle Bell Swings
7 Tuck Jumps

Results (and commentary!)

Friday, 24 May, 2013

New member Justin showing his serious side as he kicks dumbell push press in the butt. Welcome Justin!

Workout of the Day

MWOD
Bandy Front Rack Stretch (2 Min per side)
2 Ball Bear Hug Drill (2 Min)

WOD
As Many Reps As Possible in 7 Minutes, Ascending by the odd numbers, of:
Squat Cleans (135/ 95)
Burpees

The first round is 1 of each, the second round is 3 of each, the third round is 5 of each and so on until time runs out. This is not an “every minute on the minute” workout, so don’t rest after the first Squat clean and Burpee, get right to work because the time will be up before you know it.

Results (and commentary!) [2]

Thursday, 23 May, 2013

Terri getting elbows high and outside during a power clean.

Workout of the Day

Group Warm Up
2× 30 Seconds each of:
Squats
Push Ups
Bandy Good Mornings
Kettle Bell Swings (Lightish and to eye level)
Dumbell Push Press

WOD
Press
5-4-3-2-1-1-1

80% x as many as possible
80% x as many push press as possible

Results (and commentary!) [2]

Wednesday, 22 May, 2013

Sometimes it just makes sense to learn from the best. While you are at it, program your DVRs as KStar will be on The View on Friday the 24th promoting his new book Becoming a Supple Leopard which is now available for purchase.

Workout of the Day

MWOD
Calf Bone Saw (2 Min each)
Wall Straddle (2Min)

WOD
4 Rounds for Time of:
Run 400 Meters
20 Double Unders
15 Wall Ball
10 Hand Stand Push Ups

Skill Work
Spend 10 Minutes working on Rope Climbing Skills

Results (and commentary!) [1]

Tuesday, 21 May, 2013

“What? I can plank next to my mom!”

Workout of the Day

WOD
As Many Rounds as Possible in 15 Minutes of:
10 Deadlifts (185/ 135)
10 Knees To Elbows
10 Pistols

Extras
Row 1K

Results (and commentary!) [3]