Posts made in May, 2013

Crossgen “Girls” WOD Series

Crossgen “Girls” WOD Series

By on May 27, 2013 in Exercise | 0 comments

In this series of WODs, we will test your ability in 6 different Benchmarks. The idea is to draw you out of your comfort zone, in case you never tried this type of training before, or to assess your progression, in case you already practice High Intensity Training and have been doing this training for some time now. In either case, this will be a test to your ability. Complete your training, post the results on the website and stay tuned for surprises and news, you won’t be sorry!   Crossgen “Girls” WOD Series   1 – Fran (21-15-9 Thrusters 95lbs + Pull-ups) In this WOD, you must complete the indicated sequence in the shortest possible time, which means 21 reps of Thrusters (Front squat + Press), 21 reps of Pull-ups + 15 reps of Thrusters, 15 reps of Pull-ups + 9 reps of Thrusters and 9 reps of Pull-ups. The time keeps counting and there are no rest pauses.   2 – Jackie (1km Row + 50 Thrusters 45lbs + 30 Pull-ups) In this WOD, you must complete the indicated sequence in the shortest possible time, which means you start rowing and, once you have completed 1 km, you move on to the Thrusters, where you do 50 reps with 45 lbs (just the barbell). Once you have completed the 50 reps, you do 30 Pull-ups. The time keeps counting and there are no rest pauses.   3 – Linda (10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2BW + Bench 1BW + Clean 3/4BW) In this WOD, you must complete the indicated sequence in the shortest possible time, which means doing 10 reps of Deadlifts, 10 reps of Bench, 10 reps of Clean + 9 reps of Deadlifts, 9 reps of Bench, 9 reps of Clean +… all the way down until you reach 1 rep of Deadlift, 1 rep of Bench and 1 rep of Clean. The weights to be used are the following: for a 225 lbs man, he must use 337,5 lbs on the Deadlift (multiply the bodyweight by 1,5). On the Bench, he will use 225 lbs (multiply the bodyweight by 1), and on the Clean he will use 168,75 lbs (multiply the bodyweight by 0,75).   4...

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Extreme Dip & Flip

Extreme Dip & Flip

By on May 20, 2013 in Exercise | 0 comments

Complete in the shortest possible time: 21 squats with 80 kg + 42 Toes to Bar + 15 squats with 80 kg + 30 Toes to Bar + 9 squats with 80 kg + 18 Toes to Bar Variations: Reduce the weight in the squats, perform Knees to Elbows...

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PainMaster 900 Deluxe

PainMaster 900 Deluxe

By on May 20, 2013 in Exercise | 0 comments

In 15 minutes, complete as many sets as possible of: 6 squat snatch with a 15 kg dumbbell (which varies from one arm to the other in each set) + 8 Push-ups in the rings + 12 Pistols Variations: Reduce the weight in the squat snatch; Execute normal Push-ups; Execute the Pistols supported against...

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The Push-Pop Challenge

The Push-Pop Challenge

By on May 20, 2013 in Exercise | 0 comments

Complete in the shortest possible time: 3 Sets 15 Thrusters 50 kg + 15 Pull-ups + 15 Sumo Deadlift High-pulls 50 kg Variations: Reduce the weight when performing the Thrusters and the Sumo Deadlift High-pulls; Use kipping to perform the...

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