Check this guy out, He obviously has a background in gymnastics. Technically, most would consider this dancing, however, with the amount of gymnastics involved, it could be considered an atletic endeavour. What do you think? Or can it be both?
Workout: Max Rounds in 20 minutes
10 Hang Power Clean ( 3/4 BW)
20 wall balls
run 200
Anybody with any military experience will recognize this. It has many names like “Dying Cockroach or Dying Bug”. Not sure if it can be actually considered an exercise but it does induce pain in the midsection. And just like the military, when somebody is in this position, there are people standing around laughing, only this time instead of Drill Instructors you have CrossFit Trainers.
Workout: work to a 1 rep max of shoulder press
3 x 3 x 3 x 2 x 2 x 1 x 1 x 1 x 1 x 1
Then alternating Tabata Hollow Rocks and Tabata Plank Holds
Full Tabata for Each
Don’t be fooled by the looks on their faces, they really did enjoy rowing for calories as part of todays wod.
If you have any interest in learning the proper way to train with a barbell, head over to the CFSCC site and sign up for the 2 day seminar with Mark Rippetoe. I can tell you from experience it is one of the most informational seminars you will ever attend.
Workout: for total reps
1 min BW DL - rest 1 min (focus on form)
1min rope climbs - rest 1 min
1 min ring dips - rest 1 min
1 min row for cals - rest 1 min
repeat for 4 rounds
The always happy Nick Agnello showing some explosiveness during an afternoon workout.
Workout: 5 x 5 bakc squats at 85% of your 1rm (rest at least 3 minutes between sets)
then
3 rounds of
50 yards of broad jumps and burpees
take the number of broad jumps it takes you to cover the 50 yards each round and that is the amount of burpees you do each round.
This is an old world Class Rob Miller creation.
Jared broke his finger while diving back to get on base in a game a week ago, it just turns out that the finger he broke makes for some funny photos ops.
Workout: For Time
3 rounds
15 DL, 15 KBS, row 500
( m-225#dl and 1.5 pood kbs:w-1553dl and 1pood kbs)
You learn something new about Zac all the time. We knew he was one of the most creative trainers at programming workouts, we just didn’t know it crossed over into the kitchen. Look what you can do with some Fish, Avocado, Spinach, Heirloom Tomatoes, Mozzarella and some whole wheat croutons (only as garnish of course).
Workout: Max reps
“Lynne”
5 rounds of max BW bench press followed by max pullups
rest 3 minutes between rounds
Big Mike Gregory and Kris Keplar of CrossFit Central going hard and fast during their heat at the CrossFit Games.
Workout: Max rounds
in 20 minutes
10 SDHP, 10 Ring Dips, 10 box jumps
Ironman Triathlete and all around bada$$ Helen C., powering through “Helen”. That is exactly the way we show it. Like the saying goes “You compete how you train”, if you are not working through the full ROM during training, you will be in a world of hurt when you need to.
Workout: For Time
“Helen”
3 rounds of run 400, 21 KBS, 12 Pullups ( C2B)
Congratulations to veteran CrossFit Games judge on receiving his level 1 CrossFit certification in Aromas. After doing BJJ with John for the last 4 years I can tell you that has an eye for technique and he will constantly be working to inprove on an already solid foundation of the CrossFit Methodology.
Workout: 5 x 5 DL at 85% of your 1 RM
then
either 150 double unders for tie or 10 minutes of double under practice.
