WOD Feed

4.21.14

Strength: 

 

A. Squat Snatch 4×3-4

B. Back Squat 4×3-4, 31×1 tempo

 

WOD: 

 

“Amanda”

9-7-5

Muscle Ups

Squat Snatch 135/95

 

Scaled – 2:1 Pullups & Dips

 

comp group

 

 

So proud of all the Big Easy competitors at the Festivus Games this past weekend! 

 

 



4.18.14

Strength: 

 

A. Shoulder Press 4×3-4, at 31×1 tempo

B1. 10 Hollow Rocks

B2. 6 Weighted dips (negative dips for beginner)

x3

 

WOD: 

 

3 rounds for time:

50 calorie row

15 HSPU

50 Double unders

 

coachporter

 

 

Coach Porter leading the class through a barbell warmup! 



4.17.14

GOAT/Rest Day

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

 



4.16.14

Skill: 

 

5 minutes per skill:

Hollow Body

Handstands

Pistols

 

WOD: 

“Cindy”

20 min AMRAP

 

5 pullups

10 push ups

15 squats

 

 



2401 Tchoupitoulas St.    New Orleans, LA 70130    x    (504) 407-0834    x    Signup@Bigeasy-Crossfit.com


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