Allaroundjoe - allaroundjoe.com
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AAJ 004: How to start CrossFit 27 Aug 2013 | 04:46 pm
Have you wanted to start CrossFit, but have had some reason that has stopped you? Maybe you feel like you need to be in better shape, or are intimidated, or just need some guidance… In this episode yo...
AllAroundJoe WOD Tuesday 8/27/13 27 Aug 2013 | 03:46 pm
A. EMOTM for 10 mins do 1 weighted pull-up B. Buy in: 50 wall balls @20/14 Then 3 rounds of: 15 chest to bar pull-ups 15 burpees C. 3 rounds not for time of: 15 GHD sit-ups 15 GHD hip extensio...
AllAroundJoe WOD Monday 8/26/13 26 Aug 2013 | 04:57 pm
A. 20 mins to build to a heavy front squat B. 15 mins to build to a heavy clean C. 3 rounds for time of: 5 power cleans @135 10 front squats @135 15 deadlifts @135 The post AllAroundJoe WOD Mond...
AllAroundJoe WOD Saturday 8/24/13 24 Aug 2013 | 04:26 pm
A. 3 rounds not for time of: 20m handstand walking 10 pistol squats 3-5 muscle ups B. For time: 30 wall balls @20/14 20 pull-ups 20 lunges @55/35 20 pull-ups 30 wall balls 20 lunges The pos...
AllAroundJoe WOD Friday 8/23/13 23 Aug 2013 | 04:24 pm
A. 20 mins to build to a heavy back squat B. 3 rounds for time of: 30 double unders 10 hang squat cleans @135/95 C. 3 rounds for time of: 30 double unders 10 power snatches @135/95 The post All...
AllAroundJoe WOD Wednesday 8/21/13 21 Aug 2013 | 04:21 pm
A. Every min on the min for 12 mins perform 1 squat snatch Increase weight over the 12 sets. B. 3 sets of deadlift snatch hold @100-105% of 1RM snatch C. For time: 40 pull-ups 40 push-ups 40 dou...
AllAroundJoe WOD Tuesday 8/20/13 20 Aug 2013 | 04:18 pm
A. 3 rounds not for time of: 4-6 muscle ups 10 toes to bar 60-90 second planks B. 20 mins to build to a heavy 3 rep front squat C. 3 rounds for time of: 4 muscle ups 10 front squats @135/95 Ru...
AllAroundJoe WOD Monday 8/19/13 19 Aug 2013 | 08:12 pm
A. 20 mins to build to a heavy 5 rep bench press B. 5 rounds for time of: Sprint 100m Handstand walk 10m 10 pistol squats Handstand walk 10m 10 pistol squats C. Row 2k for time The post AllAro...
AllAroundJoe WOD Saturday 8/17/13 17 Aug 2013 | 04:44 pm
A. For time: 50 wall balls @20/14 40 chest to bar pull-ups 30 handstand push-ups 20 shoulder to overhead @135/95 10 kettle bell swings @70/50 100 double unders B. Mobility The post AllAroundJo...
AllAroundJoe WOD Friday 8/16/13 16 Aug 2013 | 04:42 pm
A. 3 rounds not for time of: 40 double unders 10m handstand walks 2-4 muscle ups B. 3 rounds for times of: Run 400m 10 squat cleans @135/95 20m walking lunges w/front rack 135/95 Rest 5 mins b...
