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- 400m run Sprints
WOD: For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups
Showing posts with label hip extensions. Show all posts
Showing posts with label hip extensions. Show all posts
Wednesday 6.03.15
- 400m run Sprints
WOD: For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups
Wednesday 3.11.15
Strength: Deadlift 5-5-5-5-5
WOD: 4 rounds for Quality:
- 50 Double Unders
- 25 Hip Extensions
- 15 Hand Release Push Ups
- 25 Hip Extensions
- 15 Hand Release Push Ups
Wednesday 10.22.14
WOD: "Filthy 50s" or "Dirty 30s"
For time:- 50 Box Jump (24/ 20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings (35/26#)
- 50 steps of Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45/ 35#)
- 50 Hip Extensions
- 50 Wall Ball Shots (20 /14# to 10')
- 50 Burpees
- 50 Double Unders
You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.
If you cannot complete the workout in less than 25-30 min., consider doing 30 reps of each exercise. Also, we're doing "Fran" tomorrow...
*Optional: 5:00 time cap:
- 50 pistols (alternating)
Post times to comments.
Wednesday 8.20.14
Skill: Muscle Up work. Take 15:00 to work on an aspect of the Muscle Up, Bar or Ring, that you need to work on.
WOD: AMRAP in 20:00:
- 12 Russian Kettlebell Swings (heavier than 53/35#)
- 12 Weighted Sit Ups (KB held at chest)
- 15 Hip Extensions
- max non stop Muscle Ups or sub from knees
Post rounds to comments.
Thursday 2.27.14
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| New App for CrossFit Games |
Strength: Every minute on the minute for 12:00:
- 2 Power Cleans @ 55-65% 1 rm
- 10 Double Unders*
*No Single Under Substitution for this workout. If you can not do Double Unders, then do attempts till the minute is up.
WOD: Strength and Conditioning Recovery for Quality (from CrossFitEndurance.com):
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups or Bench Press x 15
- Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout.
Post weights and reps to comments.
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Our K-9 team's newest member:
Article: K-9 joins Solano County Sheriff's Crew
Thursday 1.30.14
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| The Compound is hosting a free screening of "MURPH: The Protector" on Friday, January 31 from 7-9PM! Click HERE for info |
Skill: Banded Sprints. 5x 30 yards.
WOD: for 15 minutes:
- 1 minute of Air Squats
- 2 minutes of Double Unders
- 3 minutes of Hip Extensions
- 4 minutes of Box Jumps (games style)
- 5 minutes of Chest to Bar Pull Ups
Post weights and reps to comments
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LA, Jenna, Rick, and Alisha will be in Chico this Saturday for a fun partner competition. Go support them if you can!
Check it out here: CrossFit Chico’s Heartbreaker Partner Competition
Wednesday 12.18.13
Skill: Back, Hip, Back & Hip Extensions 3 x 15 each exercise.
Work through all the movements for the first set, then back around for sets 2 and 3.
WOD: 1 min on, 1 min off….for 10:00:
- 25 Wall Ball (20/ 14# to 10’)
*partner up and count and encourage each other. But only count good reps!
**Penalty - for every rep not completed, complete 100m Row after the WOD
Post reps and penalties to comments.
WOD: 1 min on, 1 min off….for 10:00:
- 25 Wall Ball (20/ 14# to 10’)
*partner up and count and encourage each other. But only count good reps!
**Penalty - for every rep not completed, complete 100m Row after the WOD
Post reps and penalties to comments.
Thursday 12.27.12
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| John has been working hard and got his best Bench Press since high school. Next up, surpass that weight and be fitter than he was in 1987! |
Strength: Weighted Pull Up. Find you 1rm.
Work on strict pull ups or negatives if you can't do weighted reps.
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFitEndurance.com):
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups or Bench Press x 15
- Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout.
Post weights to comments.
Saturday 11.16.12
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| Did the bar seem to get higher every round? |
Conditioning: 2 rounds for time with a partner:
- 30 Handstand Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 30 Knees to Elbows
- 30 Deadlifts (225/ 155#)
- 30 one-arm Kettlebell Push Presses (53/ 35#)
- 50 Hip Extensions
- 20 calorie Row
- 20 Burpees
One partner working at a time. You cannot go on to the next exercise till one exercise is completed. If you find yourself doing this solo, simply complete one round
Post times and partner to comments.
Tuesday 9.25.12
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| Where's the coach? Brad's in there somewhere at his CrossFit Football Seminar over the weekend |
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
- OR make up for missing the CrossFit Total yesterday!
Post results to comments.
Wednesday 9.12.12
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| The muscle up is astonishingly difficult to perform but unrivaled in building upper body strength. The muscle up gets you from under things to on them. It can be a critical survival skill. We do our muscle ups from rings chiefly because that’s the hardest place possible - Coach Greg Glassman. |
Skill: Muscle Up prectice
Conditioning: NOT for time:
3 rounds for Quality:
- 1000m Row
- 50 Sit Ups
- 50 Hip Extensions
* 30:00 time cap
Post to comments.
Thursday 6.28.12
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| Shawn showing a good lockout with active shoulders during the Prove Your Fitness competition. |
Strength: Weighted Pull Up 5-4-3-2-1. Go for a 1rm PR if you can
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFitEndurance.com):
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups x 15
- Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training. "Fran" is tomorrow.
Or make up the CrossFit Total or the 5k!
Post scores to comments.
Tuesday 6.26.12
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| TK just completed a CrossFit Powerlifting Seminar over the weekend. |
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
- OR make up for missing the CrossFit Total yesterday!
Post results to comments.
Thursday 3.29.12
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| Mike working on hip flexibility prior to lifting. If you haven't heard yet, Mike put together a Tough Mudder team for the Compound in September. He says its 90% full now, so if you want to join us sign up right away! |
Strength: Weighted Pull Up 5-4-3-2-1. Go for a 1rm PR if you can
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training. "Fran" is tomorrow.
Or make up the CrossFit Total or Filthy Fifties!
Post scores to comments.
Tuesday 3.27.12
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| It's official. Pregnancy = strong. Brooke PRing her way to a huge Total at 28 weeks pregnant at 5 am. Jenna came in at 18 weeks and posted some huge numbers later on in the day too! (I'm just trying to get into the picture) |
Strength: Bench Press 5-4-3-2-1. Go for a 1rm PR if you can!
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
OR make up for missing the CrossFit Total yesterday!
Post results to comments.
Thursday 12.29.11
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| Still working harder than most of us! Did anyone see her "StrongMom" workout on Sunday? |
Strength: Weighted Pull Up 5-4-3-2-1
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training. "Fran" is tomorrow.
Or make up the CrossFit Total or 5 K Run!
Post scores to comments.
Tuesday 12.27.11
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| Steve L. celebrating after hitting a PR for Deadlift. Steve went 3 for 3 on PR's today which is great because his ankle flexibility, due to an old injury, is minimal and has hindered him in squatting and deadlifting in the past. Awesome job Steve! |
Conditioning: For Quality for 15:00:
-3 Handstand Push Ups (your most difficult variation)
-10 Hollow Rocks
-10 Hip Extension
-10 Air Squats
-10 Double Unders
OR make up for missing the CrossFit Total yesterday!
Post results to comments.
Thursday 9.29.11
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| Practice good Hollow Body positions (like this) in every lift that causes the body to become extended. |
SWOD: Weighted Pull Up 3-3-3-3-3
Metcon: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15,
-Hip Extensions x 15,
-Kettlebell Swings x 15,
-Push Ups or Bench Press x 15,
-Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training. "Fran" is tomorrow.
Post weights to comments. cc
Tuesday 9.27.11
Bryant squatting 455#
A lot of good numbers again this time during the Total. I saw a lot of people going for weights they didn't know if they could do. Whether you got that weight or not, good job to everyone!
A lot of good numbers again this time during the Total. I saw a lot of people going for weights they didn't know if they could do. Whether you got that weight or not, good job to everyone!
SWOD: Bench Press 5-5-5-5-5
Metcon: For Quality for 15:00:
-3 Handstand Push Ups (your most difficult variation)
-10 Hollow Rocks
-10 Hip Extension
-10 Air Squats
-10 Double Unders
Post results to comments. cc
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