Posted by The Cell on August 14th, 2009
Skill Work
Burgener warm-up
5 sets of:
3-Position Power Snatch + 1 Overhead Squat
(Power Snatch from the High Hang, Hang and the Floor, followed by an Overhead Squat)
WOD
5-10-15-20 rep rounds for time of:
Jingle Jangles
Knees to Elbows
24kg Kettlebell Swing
Pull Up
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Posted by The Cell on August 13th, 2009
Skill Work
Burgener Warm Up
WOD
4 rounds for time of:
10kg Wall Ball, 10 reps
45kg Hang Power Clean, 10 reps
Ring Dips, 10 reps
21″ Box Jumps, 10 reps
Run, 100m
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Posted by The Cell on August 12th, 2009
Skill Work
Burgener warm-up
5 x 3 Power Clean + Front Squat + Jerk
WOD
1.) 3 rounds for time of:
Row 500m
60kg Thruster, 5 reps
If you have body armour or a weight vest, wear it.
Post time to comments.
2.) 100m sprints on the minute every minute for 10 minutes
Nice Snatch!
Posted in wod | Tagged: Burgener, CrossFit, Olympic weightlifting bias, task priority, wod | 10 Comments »
Posted by The Cell on August 11th, 2009
Skill Work
Burgener Warm Up
WOD
5 rounds for time of:
Rope Climb, 3 ascents
60kg Squat Clean, 5 reps
25kg Sandbag Carry, 200m
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Posted by The Cell on August 10th, 2009
Skill Work
Burgener warm-up
3 x 3 Muscle Snatch + 3 x Overhead Squats
(Perform 3 Muscle Snatches followed by 3 Overhead Squats)
Snatch 5 x 2
WOD
20-15-10-5 rep rounds for time of:
100kg Deadlift
Ring Dip
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Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 9 Comments »
Posted by The Cell on August 9th, 2009
Skill Work
Burgener warm-up
3 sets:
3-Position Clean + Push Press
3-Position Clean + Push Jerk
3-Position Clean + Split Jerk
(Perform a Clean from the High Hang, the Hang and the Floor, then the overhead lift)
WOD
5 rounds for time of:
40kg Hang Power Snatch, 5 reps
Push Up, 10 reps
21″ Box Jump, 15 reps
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Happy Birthday Numbers!!!
Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 16 Comments »
Posted by The Cell on August 7th, 2009
5W1
Skill Work
Burgener warm-up
5 x 3-Position Power Snatch + 1 Overhead Squat
(power snatch from the high hang, from mid-thigh, and then from the floor, followed by an overhead squat)
WOD
For time:
Run 100m
Burpee, 25 reps
Run 200m
Push Up, 50 reps
Run 300m
Walking Lunges, 75 reps
Run 400m
100 Squats
Run 300m
Walking Lunges, 75 reps
Run 200m
Push Up, 50 reps
Run 100m
Burpee, 25 reps
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Posted by The Cell on August 6th, 2009
Skill Work
Burgener Warm-Up
5 x 3 Power Clean + Front Squat + Split Jerk
WOD
5 rounds for time of:
Muscle Up, 3 reps
40kg Thruster, 5 reps
40kg Hang Power Clean, 7 reps
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Posted by The Cell on August 5th, 2009
Congratulations on making it into the WA Police Academy Calum. Well done mate!
Skill Work
Burgener Warm Up
WOD
5 rounds for time of:
Run 400m
21″ Box Step Up with 1 x 16kg Kettlebell in the rack position. Change sides as required, 50 reps
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Jako - Sandbag Get Up
Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 9 Comments »
Posted by The Cell on August 4th, 2009
Skill Work
Burgener Warm-Up
3 sets of:
3 x Muscle Snatch + 3 Overhead Squats
Perform the 3 Overhead Squats after the last Muscle Snatch
Then
5 sets of:
2 x Snatch
WOD
21-18-15-12-9-6-3 reps for time:
B/W Deadlift
16kg Double Kettlebell Push Press
Burpee
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5.30am Crew
Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 14 Comments »
Posted by The Cell on August 3rd, 2009
Skill Work
Burgener warm-up
3 sets:
3-position clean + push press
3-position clean + push jerk
3-position clean + split jerk
3 Position Clean = From the 1) High Hang, 2) Hang and 3) Ground
After pulling from the ground, perform the overhead lift
WOD
5 rounds for time of:
40kg Overhead Squat, 15 reps
Ring Dip, 10 reps
Rope Climb, 1 ascent
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Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 9 Comments »
Posted by The Cell on August 2nd, 2009
Skill Work
Burgener Warm Up
WOD
1) Every 30 secs for 10 minutes, perform 2 reps of a 60kg Squat Clean
2) 3 rounds for time of:
25kg Sandbag Carry, 400m
Rope climb, 1 ascent
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Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, time priority, wod | 9 Comments »
Posted by The Cell on July 31st, 2009
Skill Work
Burgener Warm-Up
5 x 3 Power Clean + Front Squat + Jerk
WOD
1) As many reps as possible in 10 mins of:
25kg Sandbag Get Up
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2) 8 rounds for time:
Pull Up, 10 reps
Knees to Elbows, 10 reps
48kg Farmer’s Carry, 100m (24kg KB in each hand)
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Posted by The Cell on July 30th, 2009
Skill Work
Burgener warm-up
WOD
1) “Randy”
For time:
35kg Power Snatch, 75 reps
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Then:
2) 5 rounds for time:
Row 500m
Ring Dips, 15 reps
10kg Wall Ball, 10 reps
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Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 5 Comments »
Posted by The Cell on July 29th, 2009
Skill Work
Burgener warm-up
3 sets: Muscle Snatch + 3 x Overhead Squat
5 sets: Snatch, 2 reps
WOD
1) Deadlift
3-3-3-3-3 reps
2) 5 rounds for time of:
The Cell Kettlebell Complex
Posted in wod | Tagged: Burgener, kettlebell, Olympic weightlifting bias, task priority, wod | 9 Comments »
Posted by The Cell on July 28th, 2009
Skill Work
Burgener Warm-Up
6 sets:
3-position Clean + Push Press
3-position Clean + Push Jerk
3-position Clean + Split Jerk
WOD
10 rounds for time of;
60kg Front Squat, 10 reps
21″ Box Jumps, 20 reps
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Posted by The Cell on July 27th, 2009
Skill Work
Burgener Warm Up
WOD
“Ladder Time”
For time:
Pull Up
Sit Up
Push Up
Perform 1 rep of each movement, followed by 2 reps of each continuing up to 15 reps of each.
Then come back down from 15 reps to 1 rep.
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Posted by The Cell on July 26th, 2009
Skill Work
5 sets:
3-Position Snatch + 1 Overhead Squat
(Power snatch from the high hang, from mid-thigh, and
then from the floor, followed by an overhead
squat)
WOD
1) 20-15-10-5 reps for time of;
Burpee
16kg Double Kettlebell Push Press
Knees to Elbows
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Then:
2) 1 round for time of;
60kg Power Clean, 25 reps
25kg Sandbag Carry, 800m
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Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 7 Comments »
Posted by The Cell on July 24th, 2009
Skill Work
Burgener Warm Up
WOD
5 rounds for time of:
Run 400m
16kg KB/Push Up Complex, 10 reps
Rope Climb
KB/Push Up Complex is a two-handed KB Clean & Press, then place the KB’s on the floor, walk your hands out, do a push up, walk your hands back. That’s 1 rep.
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Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 7 Comments »
Posted by The Cell on July 23rd, 2009
Skill Work
Burgener Warm Up
3 sets of:
3 x Overhead Squats
3 x Pressing Snatch Balance
3 x Heaving Snatch Balance
3 x Snatch Balance
WOD
For time:
Run 1 mile (1600m)
Pull Up, 50 reps
Push Up, 100 reps
Squat, 150 reps
Run 1 mile (1600m)
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CrossFit Level 2 Certification Crew
Posted in wod | Tagged: Burgener, Olympic weightlifting bias, task priority, wod | 11 Comments »
