Posted by The Cell on December 18th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence
WOD
3 rounds for time of:
Body Weight Back Squat, 10 reps
Hand Stand Push Up, 10 reps
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Posted in wod | Tagged: CFE Bias, CrossFit, endurance, gymnastics, task priority, weightlifting, wod | 7 Comments »
Posted by The Cell on December 17th, 2009
WOD
2-4-6-8-10-8-6-4-2 rep rounds for time of:
Strict Pull Ups
21″ Box Jump
20kg Weighted Sit Up x 2
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Posted in wod | Tagged: CFE Bias, CrossFit, endurance, gymnastics, time priority, wod | 11 Comments »
Posted by The Cell on December 16th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence
WOD
3 rounds for time of:
Run 400m
Body Weight Deadlift, 15 reps
Burpee, 20 reps
Post time to comments
Running Shoe Technology (mov)(wmv)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, task priority, wod | 7 Comments »
Posted by The Cell on December 15th, 2009
WOD
“Bear Complex”
7 sets of the barbell complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Press
Repeat for 5 rounds increasing the load each round.
The barbell cannot rest on the ground during the round.
Penalty: 10 Burpees!
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Posted in wod | Tagged: CFE Bias, CrossFit, endurance, task priority, weightlifting, wod | 7 Comments »
Posted by The Cell on December 14th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence
WOD
For time:
Pull Up, 20 reps
Double Under, 30 reps
Pull Up, 15 reps
Double Under, 30 reps
Pull Up, 10 reps
Double Under, 30 reps
Pull Up, 5 reps
Double Under, 30 reps
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Running Technique Analysis (wmv)(mov)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, gymnastics, task priority, wod | 7 Comments »
Posted by The Cell on December 13th, 2009
WOD
8 Rounds For Time of:
Run 200m
24kg Kettlebell Swing, 15 reps
21″ Box Jump, 10 reps
12.5kg Dumbbell Bear Crawl, 15m
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Posted in wod | Tagged: CFE Bias, CrossFit, endurance, kettlebell, task priority, wod | 10 Comments »
Posted by The Cell on December 11th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence
WOD
Perform 3 reps per minute for 10 minutes of:
60kg Hang Power Clean and Jerk
Post scales and if/when you dropped off the pace to comments
Long/Slow vs Short/Fast (wmv) (mov)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, olympic, time priority, weightlifting, wod | 4 Comments »
Posted by The Cell on December 10th, 2009
WOD
For time:
Row 500m then Run 500m
Perform 1 round of the Barbell BEAR Complex @ 45kgs
5 reps of Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat
Barbell cannot be rested on the ground during the complex
Row 400m then Run 400m
Perform 1 round of the Barbell BEAR Complex
Row 300m then Run 300m
Perform 1 round of the Barbell BEAR Complex
Row 200m then Run 200m
Perform 1 round of the Barbell BEAR Complex
Row 100m then Run 100m
Perform 1 round of the Barbell BEAR Complex
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Posted in wod | Tagged: CFE Bias, CrossFit, task priority, wod | 12 Comments »
Posted by The Cell on December 9th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 102 cadence
1 x 6 mins (or 1 km) @ 92-94 cadence
WOD
21-15-9 rep rounds for time of:
Bodyweight Back Squat
Ring Dips
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Tabata Treadmill Run (wmv) (mov)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, Tabata, task priority, wod | 8 Comments »
Posted by The Cell on December 8th, 2009
WOD
For time:
60kg Clean, 15 reps
Toes to Bar, 30 reps
21″ Box Jump, 30 reps
Muscle Up, 15 reps
20kg Double Kettlebell Push Press, 30 reps
Double Under, 30 reps
60kg Thruster, 15 reps
Pull Up, 30 reps
Burpee, 30 reps
20kg Overhead Plate Walking Lunge, 100 reps
Post time to comments
Things You Probably Suck at as a CrossFitter from CrossFit London
Posted in wod | Tagged: CFE Bias, CrossFit, CrossFit Games, gymnastics, kettlebell, task priority, wod | 27 Comments »
Posted by The Cell on December 7th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 7 mins (or 1.25 km) @ 96 cadence
WOD
10-8-6-4-2 rep rounds for time of:
100kg Deadlift
24kg Double Kettlebell Floor Press
24kg Double Kettlebell Clean
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, kettlebell, task priority, wod | 7 Comments »
Posted by The Cell on December 3rd, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
3 rounds for time of:
Sprint 200m
60kg Hang Power Clean & Jerk 10 reps
Post time to comments
Happy Birthday Coach!!!
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, olympic, task priority, weightlifting, wod | 20 Comments »
Posted by The Cell on December 1st, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
As many rounds as possible in 10 mins
24kg Kettlebell Thruster, 15 reps (Right Arm)
24kg Kettlebell Thruster, 15 reps (Left Arm)
Sprint 100m
Post rounds to comments
Running Skills and Drills (mov) (wmv)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, kettlebell, time priority, wod | 22 Comments »
Posted by The Cell on November 29th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
As many rounds as possible in 12 mins of:
65% B/W Push Press, 5 reps
Push Up, 10 reps
21″ Box Jump, 15 reps
Post rounds to comments
Running As a Skill (mov) (wmv)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, time priority, wod | 13 Comments »
Posted by The Cell on November 27th, 2009
WOD
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
BW Snatch Grip Deadlift
Push Up
32kg Kettlebell Sumo Deadlift High-Pull
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, kettlebell, task priority, wod | 15 Comments »
Posted by The Cell on November 26th, 2009
Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg
Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence
WOD
10-7-4 rep rounds for time of:
60kg Hang Squat Clean
Muscle Up
60kg Push Jerk
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Posted in wod | Tagged: CFE Bias, CrossFit, endurance, gymnastics, olympic, task priority, wod | 11 Comments »
Posted by The Cell on November 24th, 2009
Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg
Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence
WOD
14-12-10-8-6-4-2 rep rounds for time of:
32kg Kettlebell Swing
Double Under
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, kettlebell, task priority, wod | 24 Comments »
Posted by The Cell on November 22nd, 2009
Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg
Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence
WOD
5 rounds for time of:
B/W Front Squat, 5 reps
21″ Box Jump, 10 reps
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, task priority, wod | 26 Comments »
Posted by The Cell on November 20th, 2009
Strength
Back Squat
3-3-3 reps
Load prescription: Sets Across @ 85% 1RM
Post loads to comments
WOD
5 rounds for time of:
45kg Over Head Squat, 10 reps
32kg (each hand) Farmer Carry, 100m
25kg Sandbag Carry, 200m
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, max effort, task priority, wod | 5 Comments »
Posted by The Cell on November 19th, 2009
Run Drills
Ball of foot hops with forward lean: 3 x 3
Wall Drill: 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg
Run throughs
2 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence
WOD
18-12-6 rep rounds for time of:
60kg Thruster
Knees to Elbows
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, task priority, wod | 20 Comments »
