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Archive for November, 2012

Complete the following:   Run or Row   4km …work at an 85% tempo

December 1,Wod

Posted by Jenn on November 30,2012

Strength Tall Step Ups 4×10 Kettle Bell  sumo dead lifts 4x 10 Wod 4 Rounds 9 Thrusters 12 Ring Dips  

Complete the following:   Run or Row   4 x 600m, rest 3min between intervals …work at an 85% tempo …keep intervals within 5sec of each other  

November 30, Wod

Posted by Jenn on November 29,2012

Shoulder Mobility Banded Rows 3×20 Banded Shrugs 3×20 Wod 4 Rounds 250 m Row 12 Box jumps 9 Inclined push ups 6 pull ups

Complete the following:   Run or Row   2 x 400m, rest 2 min …work at an 85% tempo …keep intervals within 5sec of each other

November 29, Wod

Posted by Jenn on November 28,2012

Cross Fit Total You have one hour to warm up and complete three attempts at a 1 rep max at each of the Back Squat, Shoulder Press and Deadlift.  In that order. “The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test.” -Mark Rippetoe  

With the end of 2012 drawing near, Crossfit Most wants you to partake in the MOST Resolution Run. This fun run or walk, will be 5 kms and serve as a jumping off point for other races in 2013. MOST Resolution Run details: December 31st, 2012 5km Run Start Time TBA Location TBA To help […]

Rest Day   Spend 30 min working on hip, ankle and shoulder mobility.

November 28, Wod.

Posted by Jenn on November 27,2012

Strength Split Squat 4×10 4 x 250 M Row Wod 3 Rounds 10 Wall Balls 20 Wind Shield Wipers 30 Sit ups    

Complete the following:   Run or Row   500m, rest 60sec 600m, rest 90sec 700m …work at an 85% tempo