EOB Crossfit

4.17.13

MK — Wed, 17 Apr 2013 12:24:56 +0000

“We could be so much more than coaches”

What has the confidence that you have learned in your CrossFit endeavor helped you achieve? I don’t think I know one person in my box that cant tell me one thing that they have been able to accomplish now that they have learned how much they are capable of.

3.19.12

MK — Wed, 20 Mar 2013 22:18:12 +0000

Been a while since I posted a WOD in our blog! My apologies. We have been just overcome with awesomeness around here. With the first 2 weeks of the CrossFit Games Open behind us we are experiencing some major mojo in the box. I was out searching for something bigger than the Open to post about and I came across this today. You all remember the struggle 13.2 was? Some of us attempting it twice just to see if we could make a box jump more efficient by implementing the newest CrossFit craze the “box skip.” Well this guy had a little more of a struggle than how to make it a few spots higher on the leaderboard. Check him out. And remember that you can overcome absolutely everything.

View the article here:

http://breakingmuscle.com/crossfit/para-athlete-cleuton-nunes-attacks-crossfit-workout-132

Thanks for sharing, Shawn.

2.6.13

MK — Wed, 06 Feb 2013 23:13:52 +0000

“Gwen” I’d like to see someone try this on Fri

15 min AMRAP

3x HSPU
6x toes to bar
9x ring rows

2.5.13

MK — Wed, 06 Feb 2013 00:20:11 +0000

Points of performance in the squat

4 rft

800m run

rest 3 mins

*cash in 20x kbs cash out 20x kbs

2.4.13

MK — Tue, 05 Feb 2013 00:32:37 +0000

Watch this. This is why I crossfit.

“DT”

5 rft

12 Deadlifts
9 hang power cleans
6 push jerks

1.28.12- 2.1.13

MK — Tue, 05 Feb 2013 00:06:15 +0000

Tire Flip Technique with Rob Orlando

Mon-

“Fight gone Bad”
3 rounds
Wall ball
Sumo deadlift high pull (75/55)
Box jump
Push press (75/55)
Row

Tue-

Filthy backward
50x double unders
50x burpees
50x wall ball
50x back ext.
50x push press
50x knees to elbow
50x walking lunge
50x KBS
50x jumping pull ups
50x box jump

Wed-

dead lift
3×10 heaviest possible

Then

1mile run for time

Thur-

100 sit ups for time

Then 7 min of burpees (open 2012 standards)

Fri-

5 rounds
3x MU + 5 ring dips
15x KBS (70/55)
50x dubs
Rest 2mins

1.17.13

MK — Fri, 18 Jan 2013 02:07:40 +0000

Crossfit.com WOD demo by EOB Crossfit

for time:

row 1000m
100 push ups
100 sit ups
row 500m
50 push ups
50 sit ups
row 250 m
25 push ups
25 sit ups

11.30.12

MK — Fri, 30 Nov 2012 14:48:05 +0000

Competitor’s Nutrition pt 5

15 min clean and Jerk technique and work up

Then:

Death by C&J’S @ 135/95

Full clean

11.29.12

MK — Fri, 30 Nov 2012 14:46:32 +0000

Competitor’s nutrition pt 4

Rowing Helen

3rft
Row 500m
21x KB swings
12x pull ups

11.28.12

MK — Fri, 30 Nov 2012 14:45:31 +0000

Competitor’s nutrition pt 3

5×5 sumo deadlift

7min amrap
7x strict pull ups
7x push press (135/95)