by Gene Crawford | Mar 14, 2021 | WOD
03-15
Alternating one-arm devil’s power snatch into push jerk
30x Per Side
Movement Example
03-16
20:00 AMRAP
5x Burpee Broad Jumps
10x Barbell Push-press 45/35
15x Push-Ups
20x Air Squats
25m Bear Crawl
200m Run
03-17
‘Helen’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups (use band, or ring rows/inverted row)
03-18
5:00 AMRAP each set (3:00 rest between sets)
Set 1: 5x box jumps (24″/20″), 7x toes to bars
Set 2: 5x push-ups, 7x goblet squats (55#/35#)
Set 3: 5x pull-ups, 7x burpees
*Scale movements as needed: box jumps to step ups, pull-ups to ring rows.
03-19
The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open
03-20 & 21
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
by Gene Crawford | Mar 8, 2021 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
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by Gene Crawford | Mar 7, 2021 | WOD
03-08
Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest
*Greek huntress and an exceptional athlete. She was also a favorite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.
03-09
8 Sets of Each Tabata (:20 work :10 rest)
Tabata 1: Ground to Overhead w/Plate
2:00 Rest
Tabata 2: Alt Legs V-up
2:00 Rest
Tabata 3: OH Plate Lunges
2:00 Rest
Tabata 4: Box Step-ups 20″
2:00 Rest
Tabata 5: Jump Rope Singles
03-10
STRENGTH
Thrusters 3-5-7-5-3
12:00 EMOM
2x DB’s #AHAP
4x Front Squat
6x Bent Over Rows
4x Push-ups
03-11
For Time
1 Mile Run
30x Clean & Jerks
15x Box Jumps OR 20x Box Step-ups
[30:00 Cap]
03-12
The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open
03-13 & 17
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Mar 1, 2021 | Podcast
Discussing Resiliency and talking through the questions from our Warrior Mindset online chat about the same topic with special guest and fellow Martial Artist Heather Bauer.
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