Author Archives: Keith Nelson

WOD:

10 sets with 1 minute rest in between:

Power clean + Push press 2(1+1)@80%+

 

then

 

With a buddy:

Row 20 minutes for distance.

*Switch partners every minute. Program the clock for 1:00 intervals with :05 seconds for transition time.

 

6×10 Kettlebell swing. Fast and heavy!

Community WOD Saturday @10:00 am!! Bring a friend or family member who is interested in trying CrossFit.  This workout will be free of charge, and it will be designed to be suitable for all ability levels.  See you then!

 

 

Friday’s WOD:

5 rounds:
6-8 Double KB push presses
8 RDLs @ ~60% of 1RM DL

 

then

 

21-15-9-6-3
Pull up
Row for calories
Front squat 135/95

WOD:

6 rounds: (not for time)

5 Strict Chest to Bar Pull-ups

5 KB squats (single or double KB)

10 Ab wheel roll outs

 

12 minute AMRAP:

3 Wall walks

70 ft walking lunge (from soft mat, across rubber mats, and back)

 

WOD:

Power clean + push press
10×2(1+1)@75-80%
Rest 1 min after each set

then

With a buddy: (20 minute time cap)
Row 4 k (switch every 500)
160 KBswings (switch every 10)
80 Box jumps (switch every 5)

A few pointers to get the most out of this workout:

-Row faster than your 2k pace, but not so fast you fall apart. This is a time for you to practice holding a manageable pace! Lengthen your stroke and pull harder, not faster!

-Challenge yourself with a heavy KB. Swing it hard! Make your reps aggressive, powerful, and perfect looking!

-Practice good jumping mechanics. Keep your knees in line with your feet and land in a stable position.

This workout is broken into small sets so that you can focus on quality and powerful movement. Don’t mistake it for being easy.

Grab a buddy, and challenge each other!

20 minutes:

2 Rope climbs

5 Pistols each leg

10 Ab wheel roll outs or hollow rocks

*Don’t treat this part of the WOD as an AMRAP.  Challenge yourself with each movement and rest as needed.  If you are already strong with regular rope climbs, attempt to complete these legless.  If you have a well developed pistol squat, try adding some weight.

 

then

 

Row 2 k for time