77494 &laquo; WordPress.com Tag Feed http://en.wordpress.com/tag/77494/ Feed of posts on WordPress.com tagged "77494" Thu, 23 May 2013 00:09:46 +0000 http://en.wordpress.com/tags/ en <![CDATA[W.O.D. 11-05-2012]]> http://nhbcrossfit.com/2012/11/06/w-o-d-11-05-2012/ Tue, 06 Nov 2012 11:25:32 +0000 nhbcrossfit http://nhbcrossfit.com/2012/11/06/w-o-d-11-05-2012/

Warm-Up

2 rounds of

  • 200m sprint
  • 15 push ups
  • 15 pvc OHS
  • 10 pull ups

Strength & Skill

  • turkish get up 3-3-3 each arm

WOD

  • 200m farmer’s carry 53/35
    10 rounds of cindy: 5 pull ups, 10 push ups, 15 squats
    200m farmer’s carry 53/35
]]> <![CDATA[W.O.D. 10-30-2012]]> http://nhbcrossfit.com/2012/10/30/w-o-d-10-30-2012/ Wed, 31 Oct 2012 03:31:44 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/30/w-o-d-10-30-2012/

Warm-Up

  • 3 minutes row
  • 3 minutes jump rope
  • 3 minutes rope climb

Strength & Skill

  • 1 rep max SDHP

WOD

  • 21-18-15-12-9-6-3 reps for time of:
    95 pound Sumo deadlift high pull
    Lateral jumps, over 24″ obstacle
]]> <![CDATA[W.O.D. 10-29-2012]]> http://nhbcrossfit.com/2012/10/30/w-o-d-10-29-2012/ Wed, 31 Oct 2012 03:26:54 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/30/w-o-d-10-29-2012/

Warm-Up

  • 800m run
  • 200ft bear crawl

Strength & Skill

  • power snatch 75% of max 10 reps

WOD

  • Two rounds for time of:
    50 Pull-ups
    75 Sit-ups
    75 pound Overhead squat, 50 reps
    75 Double-unders
]]> <![CDATA[W.O.D. 10-25-2012]]> http://nhbcrossfit.com/2012/10/28/w-o-d-10-25-2012/ Mon, 29 Oct 2012 01:51:38 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/28/w-o-d-10-25-2012/

Warm-Up

  • 3 rounds of
  • 25 double unders
  • 10 burpees

Strength & Skill

  • muscle up

WOD

  • 6 dips
    12 med ball sit ups
    18 lunges 45/25lbs plate

    AMRAP 20 minutes

]]> <![CDATA[W.O.D. 10-24-2012]]> http://nhbcrossfit.com/2012/10/24/w-o-d-10-24-2012/ Thu, 25 Oct 2012 03:21:21 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/24/w-o-d-10-24-2012/

Warm-Up

  • 100m side shuffle (left and right)
  • 200ft bear crawl
  • 100ft lunges

Strength & Skill

  • weighted pull ups

WOD

  • 50 wall balls
  • 200m run with med ball
  • 40 wall balls
  • 400m run with med ball
  • 30 wall balls
  • 600m run with med ball
]]> <![CDATA[W.O.D. 10-23-2012]]> http://nhbcrossfit.com/2012/10/24/w-o-d-10-23-2012/ Thu, 25 Oct 2012 02:42:34 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/24/w-o-d-10-23-2012/

Warm-Up

  • 400m farmer’s carry 53/35, 30 burpees

Strength & Skill

  • turkish get up 2-2-2-2-1-1-1 rep max (each arm)

WOD

21 kettlebell swings (russian)
21 SDHP
21 goblet squats
50 sit ups
15 kettlebell swings (russian)
15 SDHP
15 goblet squats
50 push ups
09 kettlebell swings (russian)
09 SDHP
09 goblet squats
]]> <![CDATA[W.O.D. 10-22-2012]]> http://nhbcrossfit.com/2012/10/24/w-o-d-10-22-2012/ Wed, 24 Oct 2012 17:50:01 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/24/w-o-d-10-22-2012/

Warm-Up

  • 200m run
  • 15 push ups
  • 15 pvc OHS
  • 10 pull ups

Strength & Skill

  • squat snatch

WOD

Five rounds for time of:
115/85 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115/85 pound Squat snatch, 8 reps
]]> <![CDATA[W.O.D. 10-17-2012]]> http://nhbcrossfit.com/2012/10/17/w-o-d-10-17-2012/ Thu, 18 Oct 2012 03:36:19 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/17/w-o-d-10-17-2012/
Nick was just making some muscle biscuits.

Warm-Up

  • 2 rounds:  200m run, 15 pvc good mornings, 15 pvc squat snatches

Strength & Skill

  • push press: 5 sets- 65-75% body weight for men and 50% for women, max reps in one minute (rest minimum of two min between each set) record weight and total number of reps

WOD

800m run

10 rounds of:
10 pull ups
10 push ups

800m run
]]> <![CDATA[W.O.D. 10-16-2012]]> http://nhbcrossfit.com/2012/10/17/w-o-d-10-16-2012/ Thu, 18 Oct 2012 03:21:04 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/17/w-o-d-10-16-2012/

Warm-Up

  • 10 turkish get ups
  • 200m farmer’s carry

Cool Down

  • 50 sit ups
  • 50 back extensions

WOD

40 weighted box steps (holding one 45/25 plate)
200m sprint
30 box jumps
200m sprint
20 box jump burpees
200m sprint

10 weighted box steps (holding two 45/25 plates)
]]> <![CDATA[W.O.D. 10-15-2012]]> http://nhbcrossfit.com/2012/10/16/w-o-d-10-15-2012/ Tue, 16 Oct 2012 20:24:31 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/16/w-o-d-10-15-2012/

Warm-Up

  • 5 minutes of rowing
  • 5 minutes of jump rope

Strength & Skill

  • 1 rep max thruster

WOD

  • 7 thrusters 135/95
  • 6 toes 2 bar
  • 6 thrusters 135/95
  • 6 toes 2 bar
  • 5 thrusters 135/95
  • 6 toes 2 bar
  • 4 thrusters 135/95
  • 6 toes 2 bar
  • 3 thrusters 135/95
  • 6 toes 2 bar
  • 2 thrusters 135/95
  • 6 toes 2 bar
  • 1 thruster 135/95
  • 6 toes 2 bar
]]> <![CDATA[W.O.D. 10-10-2012]]> http://nhbcrossfit.com/2012/10/10/w-o-d-10-10-2012/ Thu, 11 Oct 2012 03:45:13 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/10/w-o-d-10-10-2012/

Warm-Up

  • 25 jumping squats
  • 25 jumping pull ups
  • 25 pvc good mornings

Strength & Skill

  • 6 rounds of 50m sprints (record fastest time)

WOD

  • 50 push ups
    50 kb swings
    50 sit ups
    50 lunges
    50 double unders
    25 push ups
    25 kb swings
    25 sit ups
    25 lunges
    25 double unders
    10 push ups
    10 kb swings
    10 sit ups
    10 lunges
    10 double unders
]]> <![CDATA[W.O.D. 10-09-2012]]> http://nhbcrossfit.com/2012/10/09/w-o-d-10-09-2012/ Wed, 10 Oct 2012 03:59:43 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/09/w-o-d-10-09-2012/

Warm-Up

  • 5 minutes of jump rope
  • 15 reverse burpees

Strength & Skill

  • back squat 2-2-2-2   2 rep max

WOD

  • 400m sprint
    200m farmer’s carry 53/35
    400m sprint
    200m farmer’s carry 53/35
    400m run
]]> <![CDATA[W.O.D. 10-08-2012]]> http://nhbcrossfit.com/2012/10/09/w-o-d-10-08-2012/ Wed, 10 Oct 2012 03:56:51 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/09/w-o-d-10-08-2012/

Warm-Up

  • 800m run
  • 10 turkish get ups (each side)

Strength & Skill

  • strict press 3-3-3-3   3 rep max

WOD

  • “G I Jane”

    100 burpee pull ups
]]> <![CDATA[W.O.D. 10-04-2012]]> http://nhbcrossfit.com/2012/10/04/w-o-d-10-04-2012/ Fri, 05 Oct 2012 03:41:25 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/04/w-o-d-10-04-2012/

Warm-Up

  • 15 PVC good mornings
  • 15 pvc OHS
  • 15 PVC deadlifts
  • 15 med ball cleans

Strength & Skill

  • 5 rounds (each one for time)
  • 5 squat cleans 155/115, sprint 50m

WOD

  • 1 mile for time
]]> <![CDATA[W.O.D. 10-03-2012]]> http://nhbcrossfit.com/2012/10/04/w-o-d-10-02-2012-2/ Fri, 05 Oct 2012 03:36:16 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/04/w-o-d-10-02-2012-2/

Warm-Up

  • 200m run
  • 100ft caterpillars

Strength & Skill

  • rope climb technique

WOD

Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
]]> <![CDATA[W.O.D. 10-02-2012]]> http://nhbcrossfit.com/2012/10/02/w-o-d-10-02-2012/ Wed, 03 Oct 2012 02:58:18 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/02/w-o-d-10-02-2012/

Warm-Up

  • death by 10 meters

Strength & Skill

  • max vertical jump

WOD

10 min AMRAP
7 burpees box jumps 30/24
7 KB swings 70/53
]]> <![CDATA[W.O.D. 10-01-2012]]> http://nhbcrossfit.com/2012/10/02/w-o-d-10-01-2012/ Wed, 03 Oct 2012 02:54:40 +0000 nhbcrossfit http://nhbcrossfit.com/2012/10/02/w-o-d-10-01-2012/

Warm-Up

  • 1 mile run

Strength & Skill

  • extra mobility

WOD

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Cool Down

7 set max L sits holds
]]> <![CDATA[W.O.D. 09-27-2012]]> http://nhbcrossfit.com/2012/09/27/w-o-d-09-27-2012/ Fri, 28 Sep 2012 02:37:10 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/27/w-o-d-09-27-2012/

Warm-Up

  • 800m run
  • 200ft broad jump

Strength & Skill

  • clean and jerk

WOD

death by clean and jerks 135/95

Cool Down

1 rep max clean and jerk
]]> <![CDATA[W.O.D. 09-26-2012]]> http://nhbcrossfit.com/2012/09/27/w-o-d-09-26-2012/ Fri, 28 Sep 2012 02:36:20 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/27/w-o-d-09-26-2012/

Warm-Up

  • 200m sprint
  • 2 rounds of:
    15 push ups, 15 OHS, 10 pull ups

Strength & Skill

  • mobility

WOD

run 1600m
50 wall balls 20/15
run 1200m
40 wall balls
run 800m
30 wall balls
run400m
20 wall balls
run 200m
10 wall balls
]]> <![CDATA[W.O.D. 09-25-2012]]> http://nhbcrossfit.com/2012/09/27/w-o-d-09-25-2012/ Fri, 28 Sep 2012 02:34:51 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/27/w-o-d-09-25-2012/

Warm-Up

  • 400m farmer’s carry
  • 30 burpees

Strength & Skill

  • sumo deadlift 5-5-5-3-3-3 3 rep max

WOD

Helen
400m run
21 kb swings 53/35
12 pull ups
3 rounds
]]> <![CDATA[W.O.D. 09-24-2012]]> http://nhbcrossfit.com/2012/09/25/w-o-d-09-24-2012/ Tue, 25 Sep 2012 14:56:17 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/25/w-o-d-09-24-2012/ Belated Welcome to Olivia Musat!!!

Warm-Up

  • 100m side shuffle right
  • 100m side shuffle left
  • 200 ft bear crawl
  • 100ft lunges

Strength & Skill

  • weighted pull ups 10 sets

WOD

8 rounds
20 seconds of hang power cleans 115/75
10 second rest
20 push jerks 115/75
10 second rest
]]> <![CDATA[W.O.D. 09-20-2012]]> http://nhbcrossfit.com/2012/09/23/w-o-d-09-20-2012/ Mon, 24 Sep 2012 02:49:34 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/23/w-o-d-09-20-2012/

Warm-Up

  • 3 minutes row
  • 3 minutes jump rope

Strength & Skill

  • snatch: 1 rep max

WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes
]]> <![CDATA[W.O.D. 09-19-2012]]> http://nhbcrossfit.com/2012/09/23/w-o-d-09-19-2012/ Mon, 24 Sep 2012 02:43:52 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/23/w-o-d-09-19-2012/

Warm-Up

  • 400m farmer’s carry
  • 30 burpees

Strength & Skill

  • lots of mobility

WOD

95/65 pound Thruster, 100 reps

Cool Down

50 sit ups, 50 supermans
]]> <![CDATA[W.O.D. 09-18-2012]]> http://nhbcrossfit.com/2012/09/19/w-o-d-09-18-2012/ Wed, 19 Sep 2012 15:55:30 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/19/w-o-d-09-18-2012/

Warm-Up

  • 100m side shuffle left, 100m side shuffle right
  • 200ft bear crawl
  • 100 ft lunges

Strength & Skill

  • 4- 200m run sprints for time (rest two minutes after the last person finishes)

WOD

Four rounds for time:
25 double unders
20 sit ups
15 box jumps
10 knees to elbows
5 hand stand push ups

 
]]> <![CDATA[W.O.D. 09-13-2012]]> http://nhbcrossfit.com/2012/09/16/w-o-d-09-13-2012/ Sun, 16 Sep 2012 15:41:32 +0000 nhbcrossfit http://nhbcrossfit.com/2012/09/16/w-o-d-09-13-2012/

Warm-Up

  • 400m run
  • 15 burpee pull ups
  • 400m run

Strength & Skill

  • front squats 135/95 (increase 5 pounds each set)
    10-9-8-7-6-5-4-3-2-1

WOD

10 minute AMRAP

man-makers
]]>