If you enter all of these exercises into google.com you will be able to find videos or pictures of what to do. If unable to find the exercise or just have a form question, shoot me a comment and it will automatically email me and I can get back to you as soon as possible. Also, if you do not have certain equipment to do the exercise or have an injury that stops you from doing a certain exercise, again- post a comment and I will get back to you with a modification you can do.

Saturday, March 5, 2011

Workout 15- Biking and Strength

Great Workout of the Day (WOD) from crossfitendurance.com :

CFE Strength and Conditioning WOD

Saturday, 03.05.11

5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups (replace with 10 military press, recommend 15 lb dumbells)
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.

Bike: 1-2 hours on bike (I am going mountain biking again at Buck Creek trails)
        **as always, if biking on stationary bike at gym, do not fall below 80 rpm or go above 100 rpm

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