December 2, 2023
778
AMRAP 8 minutes
2 pull ups
3 per side kb hang clean & jerk 53/35
4 Goblet squat 53/35
*like it says, clean & jerk is 3 per side. Kb does not come from the shoulder. Front rack is fist under the chin, bell in elbow. Like I said last wod; if you can see the bell at the top of the rep you’re shitting the bed.
*Goblet squat, hold the kb however you choose just below the chin with both hands. Please squat to depth and lock your hips at the top.
November 30, 2023
777
21 rounds for time:7 Push ups7 Situps7 alternating kb ground to overhead. 53/35 *for the kb ground to overhead, it’s 7 total per round. This clearly is uneven per side. I recommend alternating which side you begin with. These can be clean and jerk or snatch. Alternating. Also, the kb should be locked OVERHEAD at […]
November 27, 2023
776
AMRAP 15m15 clean & jerk 95/6515 burpees over the rower15 calories rowing *Burpees over rower: Chest and thighs touch the ground, stand up, jump over the slide (dealy the seat slides on). That’s 1. Jump has to be two foot take off. It’s scaled otherwise.
November 22, 2023
775
“Chad” 1000 box step ups. 20”. Please google “Chad wod” to see the soldier for which this workout was created. Plan for an hour.
November 20, 2023
774
Count up 1 to 10 reps: 1 burpee 1 box over 20” 1 kb swing 53/35 2 burpee 2 BO 2 kb 3,4………..10
November 18, 2023
773
For time: 10 pull ups 30 deadlift 135/95 2000m row 30 deadlift 10 pull ups *if you’re not confident on deadlift, or are questioning the weight even slightly; you should scale it.
November 14, 2023
772
AMRAP 10m10 air squats5 per side kb jerk 53/35 *kb starts in the “rack”. Which is NOT on your shoulder. Fist under your chin, “bell” in the elbow. *Squats: Second only to push ups as the most commonly screwed up. Stand ALL the way up. Hips locked, knees locked. Go all the way down, hip […]
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
What is the best way to warm up? So I am not creating warm ups any more. This is for…