Entries by wintersmom

WOD Nov. 15th

Skill Work: 5,5,3,3,1,1 Front Squat WOD: 5 rounds for time: 5 Ring HSPU 10 Ring Push-Ups 15 Ring Dips Core: 4×20 GHD situps/back extensions

WOD Nov. 14th

Skill Work: Handstand hold x3 as long as you can WOD: “Jacob’s Ladder” 10-9-8-…1 and 1-2-3…10 reps/alternating Ball Slams 20# Burpee Box Jumps I had the privaledge of working out with some great crossfitters yesterday down at CrossFit East Sacramento. I had a lot of fun and a great workout. Thank you Justin for having […]

WOD Nov. 13th

Skill Work:  Snatch 5×5 WOD: 5 Rounds for time: 10 Deadlift 225/165 5 Muscle Ups I will not be at the gym today I will be at CrossFit East Sacramento doing some kind of crazy workout with my friends Blair Morrison and Justin Riley.  Im not sure what’s in store but Im looking forward to […]

WOD Nov. 12 2010

Skill Work: 5×5 Back Squat Wod: For Time 200m run 25 Dumbbell Thrusters 45/25# 25 Sit-ups 10 Burpees 25 Walking Lunge Steps w/45/25# plate overhead 25 push-ups 200m run 25 push-ups 25 walking lunge 45/25# plate over head 10 Burpees 25 Sit-ups 25 Dumbbell Thrusters 45/25# 200m run

WOD Nov. 11th

Skill Work: Deadlift 5-5-3-3-1-1 Wod: “The Double Header” For Time: 5 rounds 5 OHS 115/75# 10 Chest to bar pullups immediately followed by: 3 Rounds 6 HSPU 16 ghd situps 32 Double Unders

WOD Nov. 10th

Skill Work:  5,5,3,3,1,1 Push Jerk WOD “The Gun Thief” 5 rounds 10 pistols (alternating legs) 5 snatches 135/95 *If you don’t have pistols yet try them while holding onto a pole or rings to help pull yourself up. Adjust the weight to ability level for the snatches.

WOD Nov. 9

Skill Work:  Reps of 5-5-3-3-1-1 Power Clean AMRAP 10 minutes: 10 2-in-1 wall ball 20/14# 8 Ring dips (sub 16 normal dips if no rings available) 6 Deadlift @ 1 1/4 bw Be patient with me Im still trying to figure out the format in which my posts appear on the website.

WOD Mon. Nov. 8th

Skill Work: Kettlebell Swings 5×5, Thrusters 5×5, Box jump (emphasis on good technic not amount of weight) WOD 10-8-6-4-2 reps kb swings 53/35 thrusters 95/45 box jumps

Level Ten Crossfit Strength Challenge

First of all a big thanks to everyone at Level Ten CrossFit for putting together a great event. The programming was great, the judges were fair and the venue was perfect. I was very impressed with the level of athletes that competed in this event. It was a long day of five grueling events that […]