Crank CrossFit http://www.crankcrossfit.com Just another WordPress site Wed, 04 May 2011 16:24:51 +0000 en hourly 1 http://wordpress.org/?v=3.1 THURS.: YOUR KICKING A$$ DON’T STOP NOW!http://www.crankcrossfit.com/crank-crossfit/thurs-your-kicking-a-dont-stop-now http://www.crankcrossfit.com/crank-crossfit/thurs-your-kicking-a-dont-stop-now#comments Thu, 03 Mar 2011 06:24:01 +0000 milesrico http://www.crankcrossfit.com/?p=1232 I can tell someone has been working on those power cleans and perfecting them (Ivan Stoitsov, Bulgarian Weightlifter). All of you are really starting to show improvement through out this power clean strength month. I have attached a video…

]]> I can tell someone has been working on those power cleans and perfecting them (Ivan Stoitsov, Bulgarian Weightlifter). All of you are really starting to show improvement through out this power clean strength month. I have attached a video to hopefully help you a bit.

SKILL: KIPPING PULL UPS 10 MIN. (WORK IN GROUPS)

WOD (WORKOUT OF THE DAY): “HEAVY YET” 3 ROUNDS
FIND A PARTNER OF EQUAL STRENGTH OR ABILITY BEFORE OR DURING WARMUPS. YOU EACH WILL CHOOSE A TEAM TO START WITH 1 OR 2.

TEAM CRANK 1 (EACH ROUND TRY TO GO UP IN WEIGHT 5, 10, 15, 20 LBS)
OVERHEAD BARBELL WALK 100 METERS
10 BACKSQUATS
4 MIN. TO FINISH ROUND

TEAM CRANK 2
50 KB POWER SWINGS
REMAINDER OF TIME PARALLETTE DIPS (REMEMBER TOTAL AMOUNT OF DIPS COMPLETED FOR ALL 3 ROUNDS)
4 MIN. TO FINISH ROUND

1 MIN. BREAK

IF TIME OR BODY PERMITS COOL DOWN: 1-2-3 SITUPS 50X

 

]]> http://www.crankcrossfit.com/crank-crossfit/thurs-your-kicking-a-dont-stop-now/feed 0 WED.: MARCH 2ND, 2011 FIRST BLOG/WOD POST ON THE NEW CRANK CROSSFIT SITE!http://www.crankcrossfit.com/crank-crossfit/wed-march-2nd-2011-first-blogwod-post-on-the-new-crank-crossfit-site http://www.crankcrossfit.com/crank-crossfit/wed-march-2nd-2011-first-blogwod-post-on-the-new-crank-crossfit-site#comments Wed, 02 Mar 2011 06:46:38 +0000 crank http://www.crankcrossfit.com/?p=1156  

STRENGTH: POWER CLEANS 5, 3, 3, 1 OR 5, 3, 1, 1, 1, 1 12 MIN. CAP

ENDURANCE: 250 METER RUN 3X WITH 1 MIN. BREAK IN-BETWEEN

WOD (WORKOUT OF THE DAY): “CRANK HUMP” 3…

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STRENGTH: POWER CLEANS 5, 3, 3, 1 OR 5, 3, 1, 1, 1, 1 12 MIN. CAP

ENDURANCE: 250 METER RUN 3X WITH 1 MIN. BREAK IN-BETWEEN

WOD (WORKOUT OF THE DAY): “CRANK HUMP” 3 ROUNDS OPTIONAL 4 30 MIN. CAP
600 METER RUN
28 BOX JUMPS
14 BODY WEIGHT DEAD LIFTS OR 1/2 BODY WEIGHT DEAD LIFTS
7 HSPU OR MHSPU

 

]]> http://www.crankcrossfit.com/crank-crossfit/wed-march-2nd-2011-first-blogwod-post-on-the-new-crank-crossfit-site/feed 0 The MIA CLASSIC – Weightlifting Meethttp://www.crankcrossfit.com/events/hello-world http://www.crankcrossfit.com/events/hello-world#comments Wed, 16 Feb 2011 01:09:25 +0000 crank http://www.crankcrossfit.com/?p=1 Hello Crankster’s wanted to let you know CrossFit Soul will be hosting the first official USAW Meet in Miami in over 10 years! This is open to all levels, weightlifters and crossfitters alike! If anyone of you would be interested…

]]> Hello Crankster’s wanted to let you know CrossFit Soul will be hosting the first official USAW Meet in Miami in over 10 years! This is open to all levels, weightlifters and crossfitters alike! If anyone of you would be interested in going over there and whooping some butt let me know!

]]> http://www.crankcrossfit.com/events/hello-world/feed 0 WED.: INTERVAL RUNS!http://www.crankcrossfit.com/crank-crossfit/wed-interval-runs http://www.crankcrossfit.com/crank-crossfit/wed-interval-runs#comments Thu, 04 Nov 2010 03:38:45 +0000 crank http://www.crankcrossfit.com/?p=1098 WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): FOR TIME 45 MIN. CAP

1200 METER RUN

2 OR 3 AMERICAN SWINGS / HSPU

800

4 OR 6 AS / HSPU OR MHSPU

600

6 OR 9 AS / HSPU OR MHSPU…

]]> WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): FOR TIME 45 MIN. CAP

1200 METER RUN

2 OR 3 AMERICAN SWINGS / HSPU

800

4 OR 6 AS / HSPU OR MHSPU

600

6 OR 9 AS / HSPU OR MHSPU

400

8 OR 12 AS / HSPU OR MHSPU

200

10 OR 15 AS / HSPU OR MHSPU

100

12 OR 18 AS / HSPU OR MHSPU

COOL DOWN: REST, ICE BATH, JACUZZI, IBUPROFEN

]]> http://www.crankcrossfit.com/crank-crossfit/wed-interval-runs/feed 0 TUES.: MET-CON DAYhttp://www.crankcrossfit.com/crank-crossfit/tues-metcon-day-3 http://www.crankcrossfit.com/crank-crossfit/tues-metcon-day-3#comments Wed, 03 Nov 2010 03:28:34 +0000 crank http://www.crankcrossfit.com/?p=1095 WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): 7 ROUNDS FOR TIME 30 MIN. CAP

FULL RANGE OF MOTION ON ALL EXERCISES

7 thrusters M 115 / W 65

7 sdhp same weight

27 med ball situps (full range

…

]]> WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): 7 ROUNDS FOR TIME 30 MIN. CAP

FULL RANGE OF MOTION ON ALL EXERCISES

7 thrusters M 115 / W 65

7 sdhp same weight

27 med ball situps (full range of motion – touch ball on floor and then touch ball on feet when coming up!!)

Remember “Terrible” Terry Tate is watching you, don’t slack. Count all reps, use good tech and full range of motion.

COOL DOWN: 3X OR 5X 50 METER BACK PEDAL SPRINT FOLLOWED BY 50 METER FOWARD SPRINT

]]> http://www.crankcrossfit.com/crank-crossfit/tues-metcon-day-3/feed 0 MON.: HAPPY B-DAY MARCEL!http://www.crankcrossfit.com/crank-crossfit/mon-8 http://www.crankcrossfit.com/crank-crossfit/mon-8#comments Tue, 02 Nov 2010 03:24:15 +0000 crank http://www.crankcrossfit.com/?p=1092 WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): 10 ROUNDS FOR TIME AND WEIGHT 30 MIN. CAP

2 C&J OR 5 MED-BALL CLEANS

5 PULLUPS OR 10 JUMPING PULLUPS

10 PUSHUPS

15 AIR SQUATS

COOL DOWN: SPRINTS

]]> WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): 10 ROUNDS FOR TIME AND WEIGHT 30 MIN. CAP

2 C&J OR 5 MED-BALL CLEANS

5 PULLUPS OR 10 JUMPING PULLUPS

10 PUSHUPS

15 AIR SQUATS

COOL DOWN: SPRINTS

]]> http://www.crankcrossfit.com/crank-crossfit/mon-8/feed 0 SUN.: AWESOME TEAM WOD YESTERDAYhttp://www.crankcrossfit.com/crank-crossfit/sun-awesome-team-wod-yesterday http://www.crankcrossfit.com/crank-crossfit/sun-awesome-team-wod-yesterday#comments Mon, 01 Nov 2010 03:21:32 +0000 crank http://www.crankcrossfit.com/?p=1090 GREAT CLASS YESTERDAY ALOT OF FUN CAN’T WAIT FOR NEXT WEEK SAT. TEAM WOD. TAKE CARE CHILDREN ENJOY THE DAY BE SAFE AND HAVE FUN. HAPPY HALLOWEEN!!!!!!!!!

]]> GREAT CLASS YESTERDAY ALOT OF FUN CAN’T WAIT FOR NEXT WEEK SAT. TEAM WOD. TAKE CARE CHILDREN ENJOY THE DAY BE SAFE AND HAVE FUN. HAPPY HALLOWEEN!!!!!!!!!

]]> http://www.crankcrossfit.com/crank-crossfit/sun-awesome-team-wod-yesterday/feed 0 SAT.: TEAM WOD!http://www.crankcrossfit.com/crank-crossfit/sat-team-wod-5 http://www.crankcrossfit.com/crank-crossfit/sat-team-wod-5#comments Sun, 31 Oct 2010 03:20:48 +0000 crank http://www.crankcrossfit.com/sat-team-wod-5/ WARMUP: DYNAMIC

WOD: TEAM WOD

COOL DOWN: REST

]]> WARMUP: DYNAMIC

WOD: TEAM WOD

COOL DOWN: REST

]]> http://www.crankcrossfit.com/crank-crossfit/sat-team-wod-5/feed 0 THURS.: POWER CLEAN CLUSTERS!http://www.crankcrossfit.com/crank-crossfit/thurs-power-clean-clusters http://www.crankcrossfit.com/crank-crossfit/thurs-power-clean-clusters#comments Fri, 29 Oct 2010 03:55:30 +0000 crank http://www.crankcrossfit.com/thurs-power-clean-clusters/ WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): CLUSTERS 5 ROUNDS

POWER CLEAN 1 REP EVERY 10 SEC. FOR 3 MIN.

FOLLOWED BY 2 MIN. OF ACTIVE REST WALKING, JOGGING, OR JUMP ROPING OUTSIDE

FOLLOWED BY 1 MIN. PURE REST TO…

]]> WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): CLUSTERS 5 ROUNDS

POWER CLEAN 1 REP EVERY 10 SEC. FOR 3 MIN.

FOLLOWED BY 2 MIN. OF ACTIVE REST WALKING, JOGGING, OR JUMP ROPING OUTSIDE

FOLLOWED BY 1 MIN. PURE REST TO CHANGE WEIGHT AND HYDRATE

COOL DOWN: REST

]]> http://www.crankcrossfit.com/crank-crossfit/thurs-power-clean-clusters/feed 0 WED.: TABATAS OH NO!!!http://www.crankcrossfit.com/crank-crossfit/wed-tabatas-2 http://www.crankcrossfit.com/crank-crossfit/wed-tabatas-2#comments Thu, 28 Oct 2010 03:49:28 +0000 crank http://www.crankcrossfit.com/?p=1107 WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): 10 ROUNDS 20 SEC ON 10 SEC OFF EACH EXERCISE

JUMPING LUNGES

KB FLOOR PRESS

PULLUPS OR JUMPING PULLUPS

KB AMERICAN SWINGS

PLANKS

COOL DOWN: 5 MIN. JUMP ROPE OR 800 METER RUN…

]]> WARMUP: DYNAMIC

WOD (WORKOUT OF THE DAY): 10 ROUNDS 20 SEC ON 10 SEC OFF EACH EXERCISE

JUMPING LUNGES

KB FLOOR PRESS

PULLUPS OR JUMPING PULLUPS

KB AMERICAN SWINGS

PLANKS

COOL DOWN: 5 MIN. JUMP ROPE OR 800 METER RUN

]]> http://www.crankcrossfit.com/crank-crossfit/wed-tabatas-2/feed 0