October 01, 2013

girlDeadlift

·Warm-up

Burgener Warm-up
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
·WOD
Deadlift (10-8-6-4-2-1-1-1)
10 Reps @ 55%
8 Reps @ 65%
6 Reps @ 75%
4 Reps @ 85%
2 Reps @ 95%
1x max load
1x max load
1x max load

Rest as needed.
Work with a partner.
40 Min. Time Cap

WOD September 30, 2013 By CrossFit UNO

Pic By: http://crossfitcostamesa.com/

···Warm-up
10 Minutes to max
AMRAP x10 Min of the following:
Air Squats
Push Ups
Ring Rows
Burpees
Jumping Jacks
High Knee Jumps
Pull Ups
K2E

“Keep Moving between Stations.
Dont rest until you finish 10 reps.
Rest only 1/2 of the time you spend working.”

···WOD
-Bar Muscle-ups (Max Bar Muscle Up in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Box Jumps (Max Box Jumps in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Double-Unders (Max DU´s in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Pistols (Max pistols alternating legs in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Push Ups (Max Push Ups in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.

WOD September 26, 2013 By CrossFit UNO

Hang Power Clean By CrossFit UNO

Warm-up

CrossFit UNO Original Warm Up
400 Mts Run
20 DU`s
20 Push Ups
20 Open Squats
20 Close Squats
20 Air Squats
400 Mts Run
WOD
Metcon (AMRAP – Reps)
5 Min AMRAP of:
x10 Hang Power Clean (65/45)
x10 Box Jumps (24/20)
Rest 2 Min and Reload the Barbell
Then:

5 Min AMRAP of:
x8 Hang Power Clean (95/65)
x8 Box Jumps (24/20)
Rest 2 Min and Reload the Barbell
Then:

5 Min AMRAP of:
x6 Hang Power Clean (135/95)
x6 Box Jumps (24/20)

WOD September 25, 2013 By CrossFit UNO

·Warm-up

3 rounds For Time of:
200 Mts Run
15 Thrusters (Rx: 45/35)
15 PullUps

·WOD
“CrossFit Games Open 13.5 “
(AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.