toes to bar's tag archives

02.25.14

Warm-up 1) 3 rds, 10 Regional standard BJ(24/20)/ 15 GHD sit-ups/ 10 Strict HSPU 2) Mobility for Lifts Barbell AM) 1) Power Snatch to max from top. Deadlift bar to hang then lower to floor and without stopping launch it overhead! 2) 3-6 TNG Squat Clean to overhead (165/110) EMOM x 5, reps may vary but must be unbroken. 3) 20 Rep Back squat, add 5 lbs from last time WOD 4) 5 minute AMRAP 3 Power snatch(115/75) 3 T2B 6 Power snatch 6 T2B 9 Power snatch 9 T2B Go as high as...

02.22.14

Warm-up 1)  3 rounds on 2 minute clock 15 Kettle-bell swing 5-10 strict Toes to bar (Straight leg)  Rest as needed Barbell 3) 3 rounds on 2 minute clock 10 Deadlift (60%) 10-20 Strict HSPU Conditioning 4) For reps: 2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Wall-ball(20/14-10') rest 1 minute 2 minute AMRAP- Toes to bar rest 1 minute 2 Minute AMRAP-STO(115/80) rest 1 minute 2 Minute AMRAP-Double-unders Rest as needed 5) Co...

08.30.13

Warm-up 1) 3 Skin the cat + 3 Hip to ring swings x 3 2) Turkish get-up to max(5-7 minutes) 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9  Use judgement in order to pick percentages for each set. Example- 75%, 75%, 80%, 80%. Use technique and speed of lift to help make decision. Dont just be a numbers guy/girl. Build solid technique now and benefit later.  4) Snatch 75-80%x4x3 5) CNJ 75-80%x4x3 6) Clean pull 3x3 7a) Firebreather WOD (Max HSPU on para...

08.18.13

Warm-up 1) 3 rds 25 sec Ring support hold with turn out/ 25 second false grip ring hang. 2) Turkish get-ups, 3x5/arm (heaviest poss.) 3) ME 1RM Push Press 4) Snatch to Heavy single in 15 min (2 misses only)  5) OHS 3x10 (out of rack) 6) Weighted pull-ups 5x5 7) WOD 1-2-3-4-5-6-7-8-9-10 Shoulder to overhead (135/93) 10-9-8-7-6-5-4-3-2-1 Toes to bar 8) Hollow rocks x 50 

Monday the 25th of March, 2013

Not For Time: 30 Toes to Bar 30 Ring Dips Accomplish 30 reps of each exercise in as few sets as possible. You may alternate exercises and rest as necessary. "Push-Up Elizabeth" 21-15-9 Power Clean 135/93 Push-Ups SOW: Toes to bar COW: 2 minute AMRAP T2B. WOD with Friends! Triangle of Destruction 2 SCORES Has CrossFit changed your life?  Has it improved the quality of your existence in some way?  We want to hear YOUR story.  Email crossfit305@crossfit305.com to get inv...

Saturday the 16th of February, 2013

Hope For Kenya workout is today! Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post rounds completed to comments. Workout scorecard - [pdf] "Why Hope For Kenya" - [video]

Wednesday the 22nd of January, 2013

Push press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed 18 Minute AMRAP 15 Box jump (24/20) 12 Shoulder to overhead (115/75) 9 Toes to bar SCORES  Triangle of Destruction! Sign Up Here!

Monday the 3rd of December, 2012

Warm Up WOD (75% effort) 5 Minute AMRAP Toes to Bar Ladder (1,2,3,4...) 10 double unders  Rest 10 Minute AMRAP 30 Double Unders 15 Power Snatch 75/55  SCORES  

Tuesday the 11th of September, 2012

Max reps strict Pull Ups Rest as needed "White" Five rounds of: 15' Rope climb, 3 ascent 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters SCORES

Monday the 23rd of July, 2012

Back Squat 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed 21-15-9 11′ Wall Ball Toes to Bar* *If you cannot do toes to bar, sub with double reps abmat sit-ups SCORES Last completed 11.8.2011 Sprintervals! is coming.... This Sunday is our One Year Anniversary Party at CrossFit A1A! Join us at 11am for a WOD followed by a BBQ. Everyone is invited and welcome!