Warm Up: Basic
Skil/Strength:
WOD: 6 Rounds of
20 air squats
42" wall scale
60 yd dash
10 sit-up2push-ups
60 yd dash
Pages
▼
Friday, March 30, 2012
Wednesday, March 28, 2012
Thursday 20120329
Warm up:basic
Skill/Strength:
WOD: 21-15-9
Overhead squat 115#( how ever you can get it overhead, snatch or clean&press, each rep starts from the ground)
Double Crunch sit ups
Skill/Strength:
WOD: 21-15-9
Overhead squat 115#( how ever you can get it overhead, snatch or clean&press, each rep starts from the ground)
Double Crunch sit ups
Tuesday, March 27, 2012
Wednesday 20120328
Warm up: Basic
Skill/Strength: Bench Press max 1-1-1
WOD: Row 1000m
run 400m with 50# duffle bag
50 double unders
stack and unstack 2-45/25# plates on 24" box 20 times
20 box jumps 30"/24"
Skill/Strength: Bench Press max 1-1-1
WOD: Row 1000m
run 400m with 50# duffle bag
50 double unders
stack and unstack 2-45/25# plates on 24" box 20 times
20 box jumps 30"/24"
Monday, March 26, 2012
Friday 20120323
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Wednesday, March 21, 2012
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday 20120322
CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Tuesday, March 20, 2012
Wednesday 20120321
CrossFit Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
Monday, March 19, 2012
Tuesday 20120320
CrossFit Games Open Workout 12.2 Announced:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Sunday, March 18, 2012
Monday 20120319
CROSSFIT OPEN 12.1
Warmup: Basic
As Many BURPEES As Possible in 7 Minutes
Workout Description:
Warmup: Basic
As Many BURPEES As Possible in 7 Minutes
Workout Description:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.
Friday, March 16, 2012
Friday 20120316
Warmup: Basic
Skill/Strength: 10 Muscle ups
WOD: 10 MIN AMRAP
-Row 200m
-20 Sprinter toe touches
-10 situps2pushups (feet stay in same location entire exercise, lay flat on back with knees bent 90 degrees-sit up- lean forward-walk hands forward to push up position-lower your body-push up- that's 1-walk hands back- sit on your butt - and lay back touching shoulder blades - reapeat
Skill/Strength: 10 Muscle ups
WOD: 10 MIN AMRAP
-Row 200m
-20 Sprinter toe touches
-10 situps2pushups (feet stay in same location entire exercise, lay flat on back with knees bent 90 degrees-sit up- lean forward-walk hands forward to push up position-lower your body-push up- that's 1-walk hands back- sit on your butt - and lay back touching shoulder blades - reapeat
Wednesday, March 14, 2012
Thursday 20120315
Warm up: basic
Skill/Strength: 3 x 1 minute bench press max reps with 45/35# bar
WOD: 40-30-20-10
-Pull ups
-Ring dips
-k2e on abmat (highside of mat w/hands behind head)
Skill/Strength: 3 x 1 minute bench press max reps with 45/35# bar
WOD: 40-30-20-10
-Pull ups
-Ring dips
-k2e on abmat (highside of mat w/hands behind head)
Tuesday, March 13, 2012
Wednesday 20120314
Warm up: Basic
WOD: "CRAPS" 12-11-7-3-2
-Front Squats 135/95#
-KB swings 53/35#
-Double Unders
WOD: "CRAPS" 12-11-7-3-2
-Front Squats 135/95#
-KB swings 53/35#
-Double Unders
Tuesday 20120313
Warm up: Basic
Skill/Strength: 1 MIN Push up Drill/ Sit up Drill
WOD: 10 MIN AMRAP
20 Ab Mat Sit ups
10m Medball Shuffle 20#/12#
20 C2F Push ups
10m Walking Lunges with Medball overhead 20#/12#
Skill/Strength: 1 MIN Push up Drill/ Sit up Drill
WOD: 10 MIN AMRAP
20 Ab Mat Sit ups
10m Medball Shuffle 20#/12#
20 C2F Push ups
10m Walking Lunges with Medball overhead 20#/12#
Sunday, March 11, 2012
Monday 20120312
Warm Up: Basic
Skill/Strength: 10 tire flips
WOD: 4 rounds of:
50 HEAVY Weighted Jumpropes
20 Box Jumps 24/20"
25 Tire Slams
10 Deadlifts 185/135#
500m Run
Skill/Strength: 10 tire flips
WOD: 4 rounds of:
50 HEAVY Weighted Jumpropes
20 Box Jumps 24/20"
25 Tire Slams
10 Deadlifts 185/135#
500m Run
Thursday, March 8, 2012
Friday 20120309
Warm up: basic
Skill/Strength: ladder drills
WOD: Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Skill/Strength: ladder drills
WOD: Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Wednesday, March 7, 2012
Wednesday 03/07/2012
Warm up: Basic
WOD: 10-9-8-7-6-5-4-3-2-1
Overhead squats for ground 65lbs/35lbs
Spiderman push up (L+R=1)
WOD: 10-9-8-7-6-5-4-3-2-1
Overhead squats for ground 65lbs/35lbs
Spiderman push up (L+R=1)
Monday, March 5, 2012
Tuesday 03/06/2012
Warm up: Basic
WOD: 1 rd for Time
Row 800m (resistance set to 10)
100 Burpee's Pull Ups (C2F on the down and chin above on the up)
WOD: 1 rd for Time
Row 800m (resistance set to 10)
100 Burpee's Pull Ups (C2F on the down and chin above on the up)
Monday 03/05/2012
Warm up: basic
WOD: one round for time
1 mile run
30 KBS 35#
30 ab mat sit ups
30 deadlifts 155#
30 box jumps 20"
30 push press 95"
1 mile run
WOD: one round for time
1 mile run
30 KBS 35#
30 ab mat sit ups
30 deadlifts 155#
30 box jumps 20"
30 push press 95"
1 mile run
Friday, March 2, 2012
Friday March 2, 2012
Warm up: Basic
Skill/Strength: 3-2-1 Deadlift Max
WOD: 10 Min AMRAP
20 Toes2Bar
10 GHD Sit ups
5 KBS 53/35#
1 Box Jump 36"
Skill/Strength: 3-2-1 Deadlift Max
WOD: 10 Min AMRAP
20 Toes2Bar
10 GHD Sit ups
5 KBS 53/35#
1 Box Jump 36"