Crossfit Agoge

Tuesday, August 31, 2010

Marla attacking last weeks Hang Power Cleans

Workout of the Day

Clean and Jerk
3-2-1-1-1

Snatch Balance
1-1-1-1-1

Results (and commentary!) [9]

Monday, August 30, 2010

Saturday morning

Workout of the Day

Press
3×7 @ 50% of 1RM with 30 seconds rest between sets.

Then:
2 Rounds for time of:
50 Squats
40 Dumbell Push Press
30 Pull Ups
20 Wall ball
10 Handstand Push Ups

Results (and commentary!) [10]

Saturday, August 28, 2010

Joe pretty much always manages to have a smile on his face. (Its one of the reasons we love having him around). Here, he subs ring rows for pull ups as he recovers from a shoulder injury. Adaptability is one of the greatest virtues of the CrossFit prescription. In most cases we can easily scale or adjust the WOD to accommodate injuries. So don’t let your “owie spots” keep you from getting a good workout. Just talk to us, and we can find a way to make it work for you.

Free Saturday Workout

Warm up: As a class, complete a 3 minute sandbag Cone Relay

WOD: With a partner, complete the following:

Tag team sandbag toss the length of the mat and back
20 (total) pull ups
20 (total) Back to back over-under sandbag pass
15 (each) Lunge Steps
15 (total) Back to back sideways sandbag pass
10 (each) calories on rower
10 (total) Sandbag Clean and pass

Results (and commentary!) [4]

Friday, August 27, 2010

Workout of the day

10 Rounds for Time

3 Muscle ups
5 Push Ups

Results (and commentary!) [3]

Thursday, August 26, 2010

Colton beginning to drop under a snatch during “Randy.”

Workout of the day

21-15-9 Reps for time of:

Deadlift (185/ 135)
Front Squat (95/ 65)
Sit Ups

Rest 5 Minutes
Then:

Run 1 mile for time

Results (and commentary!) [11]

Wednesday, August 25, 2010

Jen P. getting after some dead lifts last week.

Workout of the Day

Break up into two person teams.

5 Rounds for time of:
400 Meter Run

While the first team member is running the second team member will complete as many rounds as possible of :
5 Hang Power Cleans (95/ 65)
10 Double Unders
15 Squats

Each round of the 400 meter run will consist of both members completing the run. Only one member may run at a time. The total number of reps completed will be subtracted from the total time of the run.

Results (and commentary!) [5]

Tuesday, August 24, 2010

Here’s a little something to get you fired up this Tuesday!

Workout of the Day

10-9-8-7-6-5-4-3-2-1 Reps for time of:

Box Jumps
Burpees
Kettle Bell Swings

Results (and commentary!) [7]