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Wed May 22, 2013

posted by Crossfit Brio    |   May 22, 2013 05:00

3RFT:

8 Split Snatch (115/75#)

7 Bar Muscle Ups

Run 400m

compare to July 18/12

 

Competitive:

4 Rounds of...

Power snatch 1 rep every 10 secs x 6 sets

rest 30 secs (change weights)

Loads are: 65%-75%-80%-85% of 1RM power snatch

 

Finish with Tabata Ring dips

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Mobility WOD Episode 45

Tags:

WOD

Tues May 21, 2013

posted by Crossfit Brio    |   May 21, 2013 05:00

Front Squat: work to 2RM

 

21-15-9 rep rounds for time of:

  • Overhead Squat (115/80#)
  • 2x abmat sit ups (beastmode is GHD sit ups)

 

Competitive: 

Row 10 x 250m sprint

rest 1 min between sprints

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Mobility WOD Episode 44

Tags:

WOD

Mon May 20, 2013

posted by Crossfit Brio    |   May 20, 2013 05:00

With a Partner - AMRAP in 20 min

alternate one round each of:

5 Squat Clean & Jerk @ 85%1RM

5 Muscle ups (or 10 ring push up & 10 ring row)

then run a 200m lap together

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Congrats to Zos who snatched 71kg (155#) and clean and jerked 84kg (185#) yesterday at the Canadian National Weightlifting Championships. Her 155 total was good enough for 4th place, although she missed the broze medal in her weight class by just 1kg. With a sinclair total (a formula of weight vs strength) of 219, she is now ranked 16th overall in Canada. Way to go!

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Mobility WOD Episode 42

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Sun May 19, 2013

posted by Crossfit Brio    |   May 19, 2013 05:00

3 rounds

  • row 500m
  • 21 Burpees
  • Run 400m

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Good luck to Zos who is putting her snatch and clean and jerk skills to the test today at the Canadian National Weightlifting Championships in Edmonton. She is going in to this competition ranked 3rd in the country!

 

 

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Mobility WOD Episode 41

Tags:

WOD

Sat. May 18, 2013

posted by Crossfit Brio    |   May 18, 2013 05:00

Thruster - work to 2RM

 

10-9-8-7-6-5-4-3-2-1
Thruster (105/75 - or 50% best 2RM)
CTB Pull Up 

 

________________________________________

Mobility wod episode 40

Tags:

WOD

Fri May 17, 2013

posted by Crossfit Brio    |   May 17, 2013 05:00

Deadlift: 1 rep every 30 sec x 12 (6 min) at 80-85%

 

AMRAP in 12 min:

10 Ring Push ups

15 Box Jumps (24")

 

Competitive;

Snatch: 2RM (20 min max)

 

5 rounds of:

1 min max rep Clean and jerk @75% of 1RM

1 min rest

 

Do not do the deadlifts (from above), but do tabata GHD's instead

---------------------------------

Mobility WOD Episode 39

Tags:

WOD

Thurs Apr 16, 2013

posted by Crossfit Brio    |   May 16, 2013 05:00

Overhead Squat: work to 1RM

 

"Nancy"

5 rounds

run 400m

15 OHS (95/6#5)

Compare to May 16/12

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Mobility WOD Episode 38

Tags:

WOD

Wed, May 15, 2013

posted by Crossfit Brio    |   May 15, 2013 05:00

 

Weighted Pull up - work to 5RM

 

6 rounds:

25m Sled Pull (135/90#)

25m Run

10 KB swings (32/24kg)

25m Run

25m Sled Pull (135/90#)

Rest 

 

Competitive:

Snatch Balance - work to 1RM

Clean Pull x2 - 1st from ground, 2nd from low hang

Tabata HSPU

___________________________________________________________________


Mobility WOD episode 37

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Tues May 14, 2013

posted by Crossfit Brio    |   May 14, 2013 05:00

3 rounds

  • 10 Power Clean (185/125)
  • 15 Toe To Bar

rest 10 mins

10 Min EMOM:

  • 10-15 Wall Ball

-------------------------------------

Mobility WOD Episode 36

Tags:

WOD

Mon May 13, 2013

posted by Crossfit Brio    |   May 13, 2013 05:00

Jerk: 15 Mins to establish 1RM

then 2 reps EMOM for 8min at 85% of 1RM

 

For time:

30 Back Squat (135/95#)

10 Burpees

20 Front Squat (135/95#)

10 Burpees

10 Overhead Squats (135/95#)

10 Burpees

-----------------------------------

Mobility WOD Episode 35

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WOD

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