crossfitbaltimore.net http://crossfitbaltimore.net Fri, 29 Jan 2010 18:42:40 +0000 http://wordpress.org/?v=2.6.5 en Thur. Jan. 28, 2010 http://crossfitbaltimore.net/?p=4594 http://crossfitbaltimore.net/?p=4594#comments Fri, 29 Jan 2010 04:34:17 +0000 ssimpson http://crossfitbaltimore.net/?p=4594 Strength:

Snatch Technique

WOD: 5 Rds for time of:

15 Power Snatch 95/65lb
400m Run
]]> http://crossfitbaltimore.net/?feed=rss2&p=4594 Wed. Jan. 27, 2010 http://crossfitbaltimore.net/?p=4586 http://crossfitbaltimore.net/?p=4586#comments Thu, 28 Jan 2010 04:28:38 +0000 ssimpson http://crossfitbaltimore.net/?p=4586 Strength:

Snatch - Test for max or work on technique

WOD:

Overhead Squat
3-3-3-3-3
]]> http://crossfitbaltimore.net/?feed=rss2&p=4586 Tues. Jan. 26, 2010 http://crossfitbaltimore.net/?p=4581 http://crossfitbaltimore.net/?p=4581#comments Wed, 27 Jan 2010 04:54:13 +0000 ssimpson http://crossfitbaltimore.net/?p=4581 Strength:

Rest Day

WOD: From CrossFit Endurance

Choose one of the following:
-2 1 mile treadmill repeats @ 7% grade, 2 min. recovery
-3 1k Row repeats, 2 min. recovery
Try not to deviate more than 10 seconds between efforts
]]> http://crossfitbaltimore.net/?feed=rss2&p=4581 Mon. Jan. 25, 2010 http://crossfitbaltimore.net/?p=4573 http://crossfitbaltimore.net/?p=4573#comments Tue, 26 Jan 2010 04:33:07 +0000 ssimpson http://crossfitbaltimore.net/?p=4573 Strength:

Shoulder Press 85% 5×2

WOD: “Nate”

AMRAP 20 minutes of:
2 Muscle-ups
4 HSPU
8 KB Swings 2.0/1.5 Pood
]]> http://crossfitbaltimore.net/?feed=rss2&p=4573 Sun. Jan. 24, 2010 http://crossfitbaltimore.net/?p=4566 http://crossfitbaltimore.net/?p=4566#comments Mon, 25 Jan 2010 04:23:29 +0000 ssimpson http://crossfitbaltimore.net/?p=4566 Strength:

Back Squat 75% 3×3

WOD:

AMRAP 20 min. of:
5 Thrusters 95/65lb
7 Hang Power Cleans 95/65lb
10 SDLHP 95/65lb
]]> http://crossfitbaltimore.net/?feed=rss2&p=4566 Sat. Jan. 23, 2010 http://crossfitbaltimore.net/?p=4561 http://crossfitbaltimore.net/?p=4561#comments Sun, 24 Jan 2010 04:18:21 +0000 ssimpson http://crossfitbaltimore.net/?p=4561 Strength:

Deadlift 75% 3×3

WOD: “Cindy”

AMRAP 20 min. of:
5 Pull-ups
10 Push-ups
15 Squats

]]> http://crossfitbaltimore.net/?feed=rss2&p=4561 Fri. Jan. 22, 2010 http://crossfitbaltimore.net/?p=4554 http://crossfitbaltimore.net/?p=4554#comments Sat, 23 Jan 2010 04:58:29 +0000 ssimpson http://crossfitbaltimore.net/?p=4554 Strength:

Rest Day

WOD:

250 Single Unders of 50 Double Unders
4 Rds of:
15 Box Jumps 20″
15 Push Press 95/65lb
15 Knees to Elbows
15 Wall Ball 20/14lb
then finish with
250 Single Unders or 50 Double Unders
]]> http://crossfitbaltimore.net/?feed=rss2&p=4554 Thur. Jan. 21, 2010 http://crossfitbaltimore.net/?p=4551 http://crossfitbaltimore.net/?p=4551#comments Fri, 22 Jan 2010 04:01:49 +0000 ssimpson http://crossfitbaltimore.net/?p=4551 Strength:

Work on jerk technique

WOD:

Hang Power Clean
1-1-1-1-1-1-1
]]> http://crossfitbaltimore.net/?feed=rss2&p=4551 Wed. Jan. 20, 2010 http://crossfitbaltimore.net/?p=4543 http://crossfitbaltimore.net/?p=4543#comments Thu, 21 Jan 2010 04:49:26 +0000 ssimpson http://crossfitbaltimore.net/?p=4543 Strength:

Bench Press 75% 3×3

WOD:

Walking Lunge 100ft.
21 Pull-ups
21 Sit-ups
Walking Lunge 100ft.
18 Pull-ups
18 Sit-ups
Walking Lunge 100ft.
15 Pull-ups
15 Sit-ups
Walking Lunge 100ft.
12 Pull-ups
12 Sit-ups
Walking Lunge 100ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100ft.
6 Pull-ups
6 Sit-ups
]]> http://crossfitbaltimore.net/?feed=rss2&p=4543 Tues. Jan. 19, 2010 http://crossfitbaltimore.net/?p=4538 http://crossfitbaltimore.net/?p=4538#comments Wed, 20 Jan 2010 04:42:51 +0000 ssimpson http://crossfitbaltimore.net/?p=4538 Strength:

Front Squat - Test for max

WOD: “Karen”

150 Wall Ball 20/14lb
]]> http://crossfitbaltimore.net/?feed=rss2&p=4538