Workout of the Day
WOD
30 Wall Balls, 20#/14#
30 Box Jumps, 24″/20″
30 Power Snatches, 115#/75#
Strength
Jump Squats w/weight 4 sets 8-12 reps
Posts Tagged ‘Results’
The Numbers: 8/31/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
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The Numbers: 8/29/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Workout of the Day
WOD #1
5 Rounds
10 Front Squats (135#, 95#) / 10 Pull-ups / 150m Run
WOD #2
1000m Row
The Numbers: 8/24/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Workout Of The Day
5 Rounds
12 Kettle Bell Thrusters, each hand (24kg, 16kg) / 15 Pull-Ups / 30 Double Unders
There are two new members to the “Hand Tear” club!! Welcome, ladies 🙂
Torn hands, but all smiles!
Love the enthusiasm!
The Numbers: 8/23/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Workout of the Day
Strength:
Sumo DL High pull 3×3 warm-up, 3×8 working
WOD:
21-18-15-12-9
200m Run / Wall Ball (20#, 14#) / Box jump (24″, 20″)
Wes is getting stronger and stronger by the week. Awesome stuff!
The Numbers: 8/22/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Workout of the Day
Strength:
Clean and Jerk 3×3 Warm-up, then 8×1
WOD:
15-10-5
Clean and Jerk (155#, 105#) / Burpee
The Numbers: 8/21/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, Sunday Funday, The Numbers, Training
SUNDAY FUNDAY!!
Workout #1
Overhead Med Ball Wall Sits!
That's a lot of Wall-Sitters!
Workout #2
The Numbers: 8/17/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Not much else you can say about today’s workout….
Workout Of The Day:
150 Box Jumps / 1200m Run
Everyone went higher than they usually do on Box Jumps, and Megan.. jumped on the tires!
The Numbers: 8/16/11
Posted: September 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Workout of the Day
Strength:
Push-press 3×3 warm-up, 8×1 establish a max
WOD:
As Many Rounds As Possible in 8 minutes
100m Med Ball Carry/Slam Ball carry / 8 Thrusters, 115#/75# / 15 Hand release push-ups
The Numbers: 8/15/11
Posted: August 16, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Deadlifts, Raining PR's, Results, Smashby Training, The Numbers, Training
Today was a pretty standard day at CrossFit Lakewood.
Get here. Warm up. Lift heavy things. Work out. Recover. Leave.
If in the process you happen to PR and pull more weight off of the ground than you ever have before, welllllllllll, that’s just icing on the cake!
Oh that? It's just Alon pulling 365lbs!!
For the workout, you had a basic pull/push couplet. That means for 5 rounds you would do 15 reps of a pull movement (deadlifts, in this case), immediately followed by 15 reps of a push movement (wall balls). I liked this workout, and from the looks of it, a lot of you did, too!
Great job today, team.
Workout of the Day
Strength:
Dead Lift 3×3, 8×1 establish a max
WOD:
5 Rounds for Time
15 Deadlifts (135#/95#) / 15 Wall Balls (20#/14#)
The Numbers: 8/11/11
Posted: August 12, 2011 in CrossFit, Media, TrainingTags: Cross Fit, CrossFit, Results, Smashby Training, The Numbers, Training
Double-workout Thursdays are AWESOME! The first one was all-out 50m sprints. Ten of them! Then the second workout was what Orion likes to call “A GRIP BUSTER!!” Toes-to-bar and Kettlebell swings.
Form on all of these movements is improving so much across the board. Well done, team!
WOD #1:
10 x 50m Sprint 1:00 rest per effort
WOD #2:
As Many Rounds As Possible in 10 Minutes:
8 Toes 2 Bar / 16 KB Swings (24kg/16kg)
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