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.
(more…)
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.
(more…)
by Gene Crawford | Feb 28, 2021 | WOD
03-01
‘Grettel’
10x Rounds
3x Push Press (use 2xDBs or Barbell)
3x Push-ups
3x Burpees
FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)
03-02
STRENGTH WORK FIRST
3-5-7-5-3
Thrusters 95#/65#
Scale accordingly
4x Rounds
200m Run/Walk
10x Single Arm ALT DB Snatch
10x V-ups / Sit-ups
03-03
8:00 AMRAP
5x Burpees
5x Deadlift
5x Push-Ups (Feet Elevated)
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
03-04
50-40-30-20-10
Jump Rope Singles (2:1)
Sit-Ups
*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”
**No additional work in the EVEN rounds.
1 Round of KELLY…
400m Run
30x Box Step Ups
20x Wall Balls
03-05
30:00 AMRAP
10x KB Deadlift #AHAP
10x Push-ups
10x Push Press 45#/35#
20x Air Squats
10x Jumping Squats
30x Farmer Carry 100m
03-06 & 07
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
