WOD
5/19/2012
Oscillating weighted sq w/ 25# plate (2 min) Calf stretch against wall (1 min ea leg) 3 rounds: 10 passthrus, 10 frog jumps, 10 pushups 15 Min AMRAP 9 Clean & Jerk (135/95) 15 Box Jumps (24/20) ** Recomend Stepping off the Box 21 Kettlebell Swings (53/35)
Read More5/18/2012
Shoulder Mobility w/Band (keeping midline tight, pass thrus, around your head both directions, pullaparts) (5 min) 2 rnds: 10 good mornings 10 air squats 10 burpees “Diane” 21-15-9 reps of: Deadlift (225/155) Handstand push-ups WANT TO KNOW MORE ABOUT HANDSTAND PUSH UPS? Head over to THIS tutorial at beastskills.com
Read More5/17/2012
Couch Stretch (1min ea leg) shoulder mob w/band or stick (3min) Warmup A 15 Min AMRAP 1 – Rope Climb (or 4 pulls from floor) 15 Situps 1 – 400 Meter Run
Read More5/16/2012
Oscillating weighted sq w/ 25# plate (2 min), shoulder mob with band or stick (3 min) 5 min DU practice Press 5-5-5-5-5 then 50-40-30-20-10 Double Unders Air Squats
Read MoreBeyond the Whiteboard
Do you know that as an AKCF member you have access to Beyond the Whiteboard? Beyond the Whiteboard is a place to log your workouts, food, progress, sleep and more. AKCF pays for the membership and passes the advantage on to you. Just email info@akcrossfit.com to get your login info. Check out the screen shot below of the dashboard:
Read More5/15/2012, HERO WOD
Couch Stretch (1min ea leg) Calf stretch against wall ( 1min ea leg) Row 500m then, 2 rounds 10 OHS 10 situps “Manion” Seven rounds for time of: Run 400 meters 29 Back squat (135/115) GET TO KNOW YOUR HEROS. All the HERO WODS are named for service men and women, firefighters or police officers who have died while on active duty. Travis Joseph Lemma Manion was born November 19, 1980, in Camp Lejeune, NC, to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and...
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