Month: August 2006

Proper Back Squat Technique

8/29/06 WOD

3 Stations – switch stations after person finishes runPlyo Station – 10 reps each1. Box Jump2. Burpee3. Barrier Jump4. Lateral Barrier Jump5. Squat Jump with Med BallPush Pull – 10 reps1. Pull Up2. Thruster3. Pushup4. Ring Row5. KB DL with High PullTreadmill – Run @ 6.5 mph for 3 minutes Incline 2%

8/28/06 WOD

CrossFit Stamford’s FGB 3 Rounds for 60 sec Each Record Reps after each Exercise 1. Wall Ball 2. Box Jump3. KB Deadlift with Highpull (30 or 45lb)4. Push Press (27, 50 or 70lb)5. Treadmill Run 6.5 mph6. Rest Stacey – 365, Justin – 237, Mike – 288 According to Stephen Covey, the first habit of …
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8/22/06 WOD

“Hard and Fast 2” 40 Squats20 Pullups Note Assistance1 Lap Outside Run (.25 mile)40 Box Jump20 Real Dips1 Lap Outside Run40 Walking Lunges20 Swings 30 or 44lb KB1 Lap Outside Run40 Situps Unhooked20 DB PushPress 15 or 25lb DB1 Lap Outside Run Quick Video explaining proper Deadlift Technique!

8/16/06 WOD

“Hard and Fast” .25 Treadmill Run40 Ring Rows40 Pushups.25 Treadmill Run40 Pullups40 Push Press 27 or 50lb Bar.25 Treadmill Run40 Box Jumps40 Starfish V-Ups.25 Treadmill Run David L – 22:08, Justin – 24:46, Mike – 20:05, Stacey – 23:52, Derek – 22:34, Andy – 18:22, Kristie – 20:57


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