Crossfit Bethesda » WOD

5/25/11

Lieven@Crossfit — Wed, 25 May 2011 01:00:22 +0000

Using the switch grip with deadlifts prevents the bar from slipping out of the hands

Article of the day: Prevent spending last 10 years of life in diapers or a wheelchair
Recipe of the day: Mediterranean sea bass in salsa picante

“WOD”

4 rounds:
10 Handstand pushups
10 Deadlifts (225/135)
10 Pullups

Out of Town WOD:

5 rounds:
20 jumping lunges
run 200
20 pushups
run 200

5/24/11

Lieven@Crossfit — Tue, 24 May 2011 01:28:14 +0000

Article of the day: Men drinking coffee
Recipe of the day: Simple Tomato Basil soup

“WOD”

50 Kettlebell swings
50 Overhead Walking Lunges (45/25)
50 Burpees
50 Ground to overhead (45/25)
50 Goblet Squats (35/26)
50 Pushups
50 Box Jumps

Out of Town WOD:

10 rounds of:
10 jump squats
8 lunges
6 burpees
4 situps
2 handstand or pike pushups

5/23/11

Lieven@Crossfit — Mon, 23 May 2011 02:24:18 +0000

Article of the day: Um, the meat of the future?
Recipe of the day: Sausage and egg breakfast bites

“WOD”

21-15-9
Ground to Overhead (135/95)
Box Jumps
-Then
5 Rounds:
30 second L sit
20 PVC to toes

Out of Town WOD:

run 800
-then
5-10-15-10-5 reps of:
Handstand or pike pushups
jump squats
-then
run 800

5/20/11

Lieven@Crossfit — Fri, 20 May 2011 01:00:39 +0000

Article of the day: Men’s swimwear-show some knee
Video of the day: Back squat into a front flip

“WOD”

Back Squat
5-3-1
-then
AMRAP 10 min
10 ring dips
10 burpees

Out of Town WOD:

AMRAP 15 min
5 handstand or pike pushups
10 dips on a chair or bench (demo)
15 box jumps

5/19/11

Lieven@Crossfit — Thu, 19 May 2011 00:34:12 +0000

gym groupies

Article of the day: “healthy” breakfast options
Video of the day: Ronaldo hits fan & gives shirt

“WOD”

5 rounds:
1 min Bulgarian squat (52/35)
1 min knees to elbow
1 min KB push press (52/35)

Out of Town WOD:

6 rounds:
30 second plank
30 second superman
15 situps
15 squats

5/18/11

Lieven@Crossfit — Wed, 18 May 2011 02:05:34 +0000

Article of the day: The diet that shook the Tennis world
Video of the day: Maryland pulls off hidden ball trick

“WOD”

AMRAP 20 min.
5 Power Cleans
5 Push Press
5 Bar Roll Outs
5 Burpees

Out of Town WOD:

AMRAP 20 min
4 burpees
6 pushups
8 walking lunges
10 high jumps (jump high as you can reaching up)

5/17/11

Lieven@Crossfit — Tue, 17 May 2011 02:23:30 +0000

Article of the day: lose weight prevent diabetes in 6 min a day
video of the day: Paleo pumpkin pie

“WOD”
Deadlift
5-3-1
-then
AMRAP 10 min
5 Plyo metric Push ups
10 Goblet Squat

Out of town Wod:

run 400
40 squats
run 400
40 lunges
run 400
40 box jumps

5/16/11

Lieven@Crossfit — Mon, 16 May 2011 02:42:41 +0000

Article of the day: Fake news is not how to sell Acai Berries
Recipe of the day: Simple Spaghetti squash medley

“WOD”

5 Rounds:
20 Step over lunges
20 Kettlebell Swings (52/35)
10 Pullups

Out of Town Wod:

5 rounds:
20 jump squats
15 situps
10 pushups
5 burpees

5/16/11

Lieven@Crossfit — Mon, 16 May 2011 02:42:41 +0000

Article of the day: Fake news is not how to sell Acai Berries
Recipe of the day: Simple Spaghetti squash medley

“WOD”

5 Rounds:
20 Step over lunges
20 Kettlebell Swings (52/35)
10 Pullups

Out of Town Wod:

5 rounds:
20 jump squats
15 situps
10 pushups
5 burpees

5/13/11

Lieven@Crossfit — Fri, 13 May 2011 01:00:07 +0000

Video of the day: Paleo in a nutshell

“WOD”

5 Rounds:
1 min each station

Power Snatch (95/65)
Pushups
Box Jumps
Rest

Out of Town Workout:

5 rounds:
1 min each station

pushups
box jumps
squats
rest