Optimal Strength & Fitness

Wednesday WOD

REST DAY

 

 

 

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

 

Tuesday WOD

For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

 

Post time to comments.

 

 

Monday WOD

Five rounds for time of:
95lb SDLHP, 21 reps
21 Ring dips

 

Post time to comments.

 

 

 

Sunday

REST DAY

 

 

 

Saturday WOD

For time:
100 Push-ups
3 min. L-Sit, alternate every 20 sec.
10 Tire flips
1.5 pood Kettlebell Swing, 100 reps
100 Pull-ups
45lb Overhead Squat, 100 reps
800 meter run
6lb Rotational Med ball throw, 100 reps

 

In this workout there will be teams of two. Only one team 
 member can be working at a time. Your team will work
together to conquer and divide for time. When a
teammate starts, they will continue until they cant go on,
that's when the other teammate picks up where they left off
until they are finished with that exercise. You must finish 
Push-ups before moving on to L-Sit, and L-Sit
before moving on to Tire Flips, etc..  Ready... 3,2,1, GO

 

Post team times to comments. 

 

Congratulations Kelley on completing your Foundations Class
and already showing signs of a fierce competitive spirit.
 

Friday WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

 

Post loads to comments.

 

 

 

Thursday

REST DAY

 

Engagement!!!

Jen has been blessed with a man that has made it through Fight Gone Bad IV and a few other tough wod's. Mark, we know that you will take good care of our beloved teammate and should you foul up a day or so, remember, we've got her back with a ball bustin wod with your name written on it. Just bring him in Jen, I'll fix 'em. We wish you both all the blessings of a wonderfully long and happy marriage.
I am so looking forward to the wedding day wod.
Congratulations Jen and Mark!!!!!

Wednesday WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 

Post loads to comments.

 

  

6:30 am and 39 degrees out, great time for a wod!! 

 

Tuesday WOD

Five rounds for time of:
45 pound barbell Overhead Walking Lunges, 50 feet
10 Plyo Squats

Let trailing knee gently kiss the ground on each lunge.

 

Post time to comments.

 

  

 

Monday WOD

For time:
Row 400 meters
50 Pull-ups
Row 400 meters
50 Push-ups
Row 400 meters
50 Sit-ups
Row 400 meters
50 Squats

 

Post time to comments.