Rival Crossfit http://www.rivalcrossfit.com Rival Crossfit--Rival Crossfit en Copyright 2010 http://www.rssboard.org/rss-specification WOD http://www.rivalcrossfit.com/blog.php?id=7087 Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

]]> http://www.rivalcrossfit.com/blog.php?id=7087 Mon, 25 Jan 2010 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=6365 CrossFit Main Site WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CrossFit Football WOD:

 

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

]]> http://www.rivalcrossfit.com/blog.php?id=6365 Thu, 31 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=6314 Main Site WOD:

Row 5K.

CrossFit Football WOD:

 

Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 225 lbs

Professional - 315 lbs

]]> http://www.rivalcrossfit.com/blog.php?id=6314 Tue, 29 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5974 For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

]]> http://www.rivalcrossfit.com/blog.php?id=5974 Wed, 16 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5939 Back Squat 3-3-3-3-3 reps

PROPER TECHNIQUE.

]]> http://www.rivalcrossfit.com/blog.php?id=5939 Tue, 15 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5915 CrossFit Football:

Complete 4 rounds for time:

5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row

]]> http://www.rivalcrossfit.com/blog.php?id=5915 Mon, 14 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5716 Split Jerk 1-1-1-1-1-1-1 reps

 

]]> http://www.rivalcrossfit.com/blog.php?id=5716 Mon, 07 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5627 Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

CONGRATS to Jake Fracker; he raised his right hand and swore to Protect and Defend out Great Nation against ALL enemies, foreign and domestic, with the USMC!  Proud of ya Jake!!

]]> http://www.rivalcrossfit.com/blog.php?id=5627 Thu, 03 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5592 Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

 

]]> http://www.rivalcrossfit.com/blog.php?id=5592 Wed, 02 Dec 2009 00:00:00 -0500 WOD http://www.rivalcrossfit.com/blog.php?id=5517 Front squat 3-3-3-3-3 reps

FRONT SQUAT

]]> http://www.rivalcrossfit.com/blog.php?id=5517 Mon, 30 Nov 2009 00:00:00 -0500