Overhead Swings

All posts tagged Overhead Swings

“Remembrance”[9/12]

Posted by Ross Gilling on September 11, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , . 3 comments

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[8] Single Overhead Lunges [4 per side]

[3.] Work Capacity

“Remembrance”

For time:

[.25] Run

[22] Box Jumps [24"/18"]

[22] Double Squat Thrusters [2x20kg/2x12kg]

[22] Pull Ups

[22] Double Dead Power Cleans [2x24kg/2x16kg]

[22] Push Ups

[22] Overhead Swings [24kg/16kg]

[22] Knees to Elbows

[22] 1 Leg Deadlifts [2x32kg/2x24kg]

[22] Double Push Jerks [2x20kg/2x12kg]

[.25] Run

[4.] Finisher

20, 16 and 12 reps of:

Knees to Elbows Sit Ups

[30 sec] Supine Plank

-Post comments & scores…

Sarah doing burpee pull ups at CrossFit Spartanburg

during the 9/11 throwdown workout performed

in honor of those who lost their lives

on that tragic day 10 years ago, and

to raise money for the families they left behind.

 

“Cardiac Arrest”[8/31]

Posted by Ross Gilling on August 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , , , , , , , . 5 comments

[1.] Warm Up/Flexibility

 

 

[25] Back Leg Swings [right]

[25] Back Leg Swings [left]

[2 mins] Pancake Split

[2 mins] Middle Split [use box assist if required]

[2 mins] Right Leg Split

[2 mins] Left Leg Split

*Check out this video from KStar [Mobility WOD] & Carl Paoli [Gymnastics WOD] for instruction on some of the above movements.

[2.] Work Capacity

“Cardiac Arrest”

For time:

[500m] C2 Rower

[20] Push Press/Jerks [2x20kg/2x12kg]

[20] Double Dead Cleans [2x20kg/2x12kg]

[20] Box Jumps [24"/18"]

[100] Double Under  / [300] Single Unders

[20] Push Ups

[20] Pull Ups

[20] Slam Balls [20#/14#]

[800m] Stationary Bike [L15/L12]

[20] Air Bells [16kg/10kg]

[20] Overhead Swings [24kg/16kg]

[20] Burpees

[400m] Run

[3.] Finisher

Mikko Couplet of:

Hollow Rocks

Superman Hold

*With a running clock perform HR’s for 30 sec, rest 15 sec, perform SH for 30 sec, rest 15 sec and so on for 6 minutes.

Post comments & scores…

 

Anyone recognize these?…

 

 

 

 

 

“Edge Gone Bad”[8/24]

Posted by Ross Gilling on August 23, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 3 comments

[1.] Warm Up

16, 12 & 8 reps of:

GHD Back Extensions

GHD Sit Ups

[2.] Strength/Skill

5 sets of:

[8] Double 1 Leg Deadlifts

[8] Strict Knees to Elbows

*Perform as a superset, rest 1-3 min b/w sets.

[3.] Work Capacity

“Edge Gone Bad” [This is our adaptation of the famous CrossFit WOD "Fight Gone Bad"]

Perform 3 rounds for maximum reps of:

Air Bells [16kg/10kg]

Double Dead Cleans [2x12kg/2x8kg]

Lateral KB Jumps

Double Push Press [2x12kg/2x8kg]

Overhead Swings [24kg/16kg]

*With a continuous running clock, perform each exercise for one minute, moving from one directly to the next. Each round lasts exactly five minutes followed by a one minute rest period. The entire duration of the workout is seventeen minutes.

See previous scores here: 6/6

[4.] Finisher

5-10 minutes of:

Foam Rolling & Static Stretching

Post comments & scores…

Christy demonstrating excellent overhead lockout

on overhead sumo deadlift high pulls

“Snow Storm”[8/18]

Posted by Ross Gilling on August 17, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , . 1 comment

[1.] Warm Up

KB Clean

or

“Barbell Clean”

1-3 rounds of:

[6] Deadlifts

[6] Hang Shrugs

[6] Hang Pulls

[6] Hang Muscle Cleans

[6] Front Squats

[6] Hang Power Cleans

[6] Hang Squat Cleans

[2.] Strength

“Jacko Method”

3 reps every minute on the minute for 10 minutes of:

KB/BB Power Cleans

*Lift maximum load possible for allocated reps.

[3.] Work Capacity

“Snow Storm”

Perform 3 rounds for time of:

[12] Renegade Rows [2x20kg/2x12kg]

[16] Pull Ups

[20] Overhead Swings [24kg/16kg]

[24] Double Unders / [72] Single Unders

[20] Wall Balls [20lbs, 10ft/14lbs, 9ft]

[16] Push Ups [elev. kb/std]

[12] Ring Dips / Elevated KB Dips

*For previous scores see: 12/22/10

[4.] Finisher

3 x 3 minute rounds of:

[200m] Run

[Max] Box Jumps

*Rest 60 sec b/w rounds.

Post comments & scores…

Perry & Tim catching some early morning rays

before heading off to work

“Storm Cloud”[8/15]

Posted by Ross Gilling on August 15, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 5 comments

[1.] Warm Up

Body-weight

[2.] Strength

3 sets of:

[Max] Push Ups [elev. kb/std]

[Max] Wall Sit

*Alternate movements, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Storm Cloud”

4 rounds of:

[12] Double Hang Power Cleans [2x24kg/2x16kg]

[16] Box Jumps [24"/18"]

[20] Overhead Swings [24kg/16kg]

[4.] Finisher

100 unbroken reps of:

Butterfly Sit Ups

Post comments & scores…

EF Coach Sarah demonstrates how bands can be used

to assist ring dips

“3 Fat Ladies”[8/9]

Posted by Ross Gilling on August 8, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 5 comments

[1.] Warm Up

Body-weight

[2.] Strength

1-6 reps of:

Ring Muscle Ups

[30 sec] Handstand Hold

*Perform 1 MU, 30sec HS, 2 MU, 30sec HS and so on up to 6 MU, 30 sec HS. Rest as needed b/w sets.

[3.] Work Capacity

“3 Fat Ladies”

Maximum rounds in 16 minutes of:

[8] Double Push Press [2x20kg/2x12kg]

[8] Overhead Swings [24kg/16kg]

[8] Box Jumps [24"/18"]

[4.] Finisher

4 rounds of:

[800m] Stationary Bike [L15/L12]

*Rest 60 sec b/w intervals.

Post comments & scores…

Maddox left us a prezzie after the POD yesterday…

A sweat angel!