Tags » Air Squats

WOD (10-2-14)

(10 min. AMRAP)

10 – Dumbbell Deficit Push-ups

20 yard Dumbbell Farmers Carry (50# / 35#)

10 – Air Squats

20 yard Dumbbell Farmers Carry (50# / 35#) 15 more words

CrossFit Rhythm

right back into it

Tuesday, Sept 23
EMOM 6 minutes:
3-5 HSPU
Did 4 per rounds scaled with my feet up on a 30″ box.

Not bad.

I have to work out how to not let my head rest completely on the floor. 942 more words


Monday 9.22.14

Daily Warmup (check the board)


External rotation shoulder opener 2 min (starts at 3:10 in video)

Anterior hip flossing


Start of new 3 week strength cycle. 43 more words


Chipper de Labour Day - 9/1/14

Wooo-eeeee, I took Sunday off the exercises and today I woke up so so soooo sore from the “Hotshots 19″ WOD on Saturday! But I really wanted to do the team WOD today. 228 more words

Crossfit Follies

Hotshots 19 - 8/30/14

Now that was a rough WOD. And I scaled the weight and run length. Only 13 of us showed up to do this and ALL the other people were the heavy hitter crossfitters at my gym. 240 more words

Crossfit Follies



Front Squat: 12×2 @ 70% rest :60
Run: 4-8 x 400m rest :60

Rest 15 minutes before starting METCON

20 minute time limit… 39 more words


8.27.14 -- AM Z1 + PM Training

10 rounds @ easy pace:
25m reverse sled drag, low load constant movements
:90 freestanding handstand hold practice
5 glute-ham sit-ups
5 hip extensions… 257 more words