Friday, 8/22/2014
Handstand push-ups, Strict pull-ups, single leg bounds
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Power cleans 5x3

Complete 6 rounds:
Handstand Push Ups – max reps
Strict Pull Ups – max reps
Single Leg Alternating Bounds - 10 reps

*Rest as needed between rounds.
<- CrossFit Milwaukee welcomes new member Bob!
“Life is like riding a bicycle. To keep your balance, you must keep moving.” - Albert Einstein
Glute Activation Warm Up for Squats and Deadlifts (Video)

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Thursday, 8/21/2014
Sprints, dumbbell hang power cleans, ring pull-ups
Front Squat 3x5
Bench Press 3x5

Complete for time:

Sprint 100 yards
50#/30# DB Hang Power Cleans – 20 reps
Ring Pull Ups – 5 reps
Sprint 100 yards
50#/30# DB Hang Power Cleans – 15 reps
Ring Pull Ups – 5 reps
Sprint 100 yards
50#/30# DB Hang Power Cleans – 10 reps
Ring Pull Ups – 5 reps
Sprint 100 yards
50#/30# DB Hang Power Cleans – 5 reps
Ring Pull Ups – 5 reps
<- Here's another safe way to practice hand balancing without the use of a wall. It's also a good way of practicing global extension from the handstand in case you want to start playing with some other skills, like handsprings.
"So keep your head high, keep your chin up, and most importantly, keep smiling, because life’s a beautiful thing and there’s so much to smile about." - Marylin Monroe
The Pros And Cons Of Powerlifting For Athletes

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Wednesday, 8/20/2014
Rest day/Open gym/Make-up
Hey Gang - as previously announced, Wednesdays are now designated as open gym/rest day/make up time. That being said the Metcon Madness class for that morning is doing the Filthy Fifty. If you aren't too keen on getting out to the park at 5:45 in the AM, Ally Chambas Murphy is looking for a workout buddy or several to do this at 9am at the gym. Any takers?
<- Congratulations to Annette and Ally - both PR'd their this week (so did Jessica, too, but I didn't have my camera ready). Who will be the first to get to a 5RM of 200#? Stay tuned!
"Life is beautiful, as long as it consumes you. When it is rushing through you, destroying you, life is gorgeous, glorious. It’s when you burn a slow fire and save fuel, that life’s not worth having." - D.H. Lawrence.
The Best Body Row Progressions for Total Back Development

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Tuesday, 8/19/2014
4th Quarters is Ours - mini-version
Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps (3 mins rest)


Complete 5 rounds for time:
Bear Crawl – 20 yards
315 lbs Deadlifts – 3 reps
Lateral burpees over the bar – 5 reps

*For bear crawl, go 10 yards turn and crawl back 10 yards.
<- Jamie shows us one of many ways to progress to the handstand forward roll, this one involving the use of a wedge.
"People will kill you over time, and how they’ll kill you is with tiny, harmless phrases, like “be realistic”." - Dylan Moran
Take What Is Useful And Leave The Rest

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Monday, 8/18/2014
Broad Jumps, supine Ring Rows, true push-ups
Back squat 3x5
Press 3x5

Complete:8 x 5 Consecutive Broad Jumps*Jump for max height and distance.

*The goal is to tie each jump together for a set of 5


Complete as many rounds as possible in 15 minutes:
Supine Ring Pull Ups – 10 reps
True Push Ups – 10 reps
<- Clarence PRs his clean and jerk at the Galt Games this past weekend!
“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”–Benjamin Mays
Faster is Not The Fix

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Saturday, 8/16/2014
Galt Games Partner WODs
Part A:
As many rounds as possible in 6 minutes:
10 Thrusters (95/65)
10 Lateral bar over burpees

This is a partner workout, but each partner has their own bar. Partners alternate rounds, but one partner cannot start the next round/continue to do thrusters until the other partner is holding their own bar in the rack position

Rest 4 minutes:

Part B:
As many rounds as possible in 6 minutes:
10 Overhead squats (95/65)
10 Medball throw sit-ups to partner (10' toss, 14#/10#)

This is another partner workout, with partners alternating rounds

Rest 4 minutes

Part C:
As many rounds as possible in 10 minutes:
5 Wall-balls (10', 20/15#)
10 Box jumps (20")
15 calorie row

This is a partner workout, with partners alternating rounds
<- Carl PRs his back squat by 25#!
"The worst mistake anyone can make is being too afraid to make one." - Unknown
Warning - NSFW! Language

Tips on Getting Strong as S#*T w/ John Welbourn of CrossFit Football

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Friday, 8/15/2014
Power clean and jerks, sprints (CFFB 080814)
A. Work on gymnastics skills/progressions of choice for 20 minutes
B. Handstand hold 3x max time w/1 minute rest after each set

Complete for time:
185 lbs Power Clean & Jerk – 9 reps
Sprint 100 yards
185 lbs Power Clean & Jerk  - 6 reps
Sprint  100 yards
185 lbs Power Clean & Jerk – 3 reps
Sprint 100 yards
<- Ally and Nate prep for the Galt Games this coming weekend. Good luck, Team Tight and Bright!

“Don’t explain. Your friends do not need it, and your enemies will not believe you.” - Paulo Coelho 
7 Simple Exercises That Undo the Damage of Sitting

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Thursday, 8/14/2014
O.G. Volkswagen
Back Squat 5-4-3-2-1

21-15-9 reps:
Bench Press at bodyweight
<- Rise and shine. Nice work, Angie!
 "Confidence comes not from always being right but from not fearing to be wrong." - Peter T. Mcintyre
Your Burpees Suck

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Wednesday, 8/13/2014
Open Gym
Hey Gang - starting on 081314, we will no longer be offering programmed workouts for Wednesdays. We will be following more strictly to the CrossFit Football template from which we draw so much influence from in our programming at CrossFit Milwaukee. This does NOT mean you won't have the opportunity to work out! You'll have quite a few options, actually:

5:45AM - On Wednesdays (and on Mondays and Fridays) we've broadened our program offering to include a met-con only, 45 minute class. This gives clients a chance to pursue longer style conditioning cycles not commonly found in traditional CrossFit Football programming. Although it will be the only early morning option available on Wednesday, those of you who like our normal programming can take comfort in knowing we will be having this class run IN ADDITION to our normal group classes on Mondays and Fridays. Stay tuned for more details about this new class!

9AM-10AM, 4:30-7PM - Open Gym: come in and get to chance to make up one of the workouts you may have missed on Monday or Tuesday. You'll still get the same hands on coaching you would expect from our group classes, albeit in a more, informal, less structured setting. If you've already made it to both of the Monday and Tuesday workouts, but know you won't be here for Thursday or Friday, we can get you one of those WODs in advance! Open gym is also a great chance to work on your weaknesses!

Specialty Classes - Stay tuned for some exciting new specialty classes in the works, including a reintroduction of a dedicated Olympic Weightlifting class!
<- Taylor and Andy max out on plyo push-ups
"To wish you were someone else is to waste the person you are." - Sven Goran Eriksson
Breathing and Abdominal Bracing for StrengthMobility for Overhead Position

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Tuesday, 8/12/2014
Power snatch, deadhang pull-ups, plyo push-ups
Deadlift 5-4-3-2-1

DWOD: (another one from CFFB)
5 rounds:
Power snatch x4 reps ((70% of 1RM)
Pull-ups (no kip) for max reps
Plyo push-ups for max reps
Rest 3 minutes
<- Burpee Box Jumps! 
"The sky has never been the limit. We are our own limits. It's then about breaking our personal limits and outgrowing ourselves to live our best lives." - Milton Berle
Breathing and Abdominal Bracing for Strength

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Monday, 8/11/2014
"Religion 2.0"
5-4-3-2-1 Pull-ups 

Compare to 032014

Complete 5 rounds for time:
Squat Max Reps 
7 Burpee Box Jumps 20″

*Amateur use body weight. 
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight
<- Ladies at the Sunday morning class swinging away. 
"All our dreams can come true - if we have the courage to pursue them." - Walt Disney
The Best No-Equipment Upper Body Exercises For Children

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Saturday, 8/9/2014
Thrusters, power cleans, V-ups and burpees
Build up to a 1RM power or split jerk 

3 rounds for max reps:
Thrusters (95/65)
1 minute rest
Power cleans (95/65)
1 minute rest
1 minute rest
1 minute rest

Send one minute on each of the exercises and one minute resting after each exercise.
<- Marcy works step-ups in the early AM class.
“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” – Bill Copeland
Here's What Happens When You Stop Being a Vegan

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Friday, 8/8/2014
Partner WOD - rowing, overhead lunges, broad jump
5x5 Power Clean
5x5 Pull-ups

5 round partner WOD:

Partner A -
Overhead lunge walk 90' (55/35)
Broad jump 30'

Partner B-
Max calories row

The partner with the most calories wins!
<- Keith visits us from CrossFit Lewiston.

"If opportunity doesn't knock, build a door." - Milton Berle
Highlights From the CrossFit Games

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Thursday, 8/7/2014
Double-unders, swings and toes-to-bar
Front Squat 5x5
Push-press 5x5

5 rounds for time:
30 double-unders
20 swings (55/35)
10 toes-to-bar
<- Workout down by the lake!

“When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.” - Paulo Coelho
Why We Scale Workouts (or Why RX is Bullshit.)

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