Tuesday 20130430

Warm up: basic (row)
Stretch: legs
WOD: 3 rounds of
30 Kb swings @ 35#
30 double unders
30 romanian deadlifts @ 95#

Monday 20130429

Warm up: basic (run)
Stretch: chest ,triceps, and shoulders
WOD: 10-9-8-7-6-5-4-3-2-1
Decline bench @ 80% body weight
Dumbbell  rows @ 20% body weight ( l+ r= 1)
( no push up, just a left / right row)
Ex. 175# body weight = 140# bench/ 35# row

Friday 20130426

Warm up: Basic (run)
Stretch: core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 box jumps@ 24"

Thursday 20130425

Warm up: basic
Stretch: shoulders, legs, and lower back
WOD: 21-15-9
Overhead squat @ 75#
Kettle bell swings @ 53#

Wednesday 20130424

Warm up: basic (run)
Stretch: shoulders
WOD: Bench max
2-2-2-2-2-2

Tuesday 20130423

Warm up: basic (jumprope)
Stretch: everything
WOD: 4 rounds of
50 abmat sit ups
50 double unders
800m run

Monday 20130422

Warm up: Basic (run)

Stretch: shoulders

WOD:
 1000m row
25 push press @ 95#
 20 pull ups
15 push press @ 95#
 10 toe to bar
5 push press @ 95#

Friday 20130419

Warm up: Basic (row)

Stretch: everything

WOD: complete for time

-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 400m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 400m
- 10 push ups, abmat sit ups, and air squats

Thursday 20130418

Warm up: baasic(row)

Stretch: shoulders,chest, back, and arms

WOD: 5 rounds of:
30-kb swings @ 53#
20 decline push ups (feet on 20" stand)
10 ring dips

Wednesday 20130417

Warm up: basic (run)

Stretch: shoulders, quads, and hamstrings

WOD: 15min  EMOM:
1 power clean @ 135#
1 front squat @ 135#
1 squat thruster @135#

*each rep starts from the ground,
this is three seperate lifts.

Tuesday 20130416

Warm up: basic (row)

Stretch: legs

WOD: for time:
run 1 mile
6 rounds of :
10 push ups
10 abmat sit ups
10 pull ups
then, run 1 mile

Monday 20130415

Warm up: basic (run)

Stretch: everything

WOD: 20 min AMRAP

5 turkish get ups (5 each side @ 35#)
10 burpees
20 double unders

Friday 20130412

Warm up: basic (jumprope)

Stretch: legs

WOD: complete for time:

95# (barbell) squat thrusters, 21 reps
 400m run with 20# medball
115# squat thrusters, 15 reps
 400m run with 20# medball
135# squat thrusters, 9 reps
 400m run with 20# medball

Thursday 20130411

Warm up: basic (jumprope)

Stretch: chest and core

WOD: 4 rounds of:

7 Bench Press @ 110% of yor body weight
13 GHD sit ups with a 15# plate (hold plate to chest and only layback
      to parallel and sit up past 90 degrees)

Wednesday 20130410

Warm up: Basic (row)

Stretch: hamstrings and shoulders

WOD: 15 min AMRAP
5 handstand push ups
10 pull ups
15 SDHP with 53# KB

Tuesday 20130409

Warm Up: basic (row)

WOD: 15-14-13-12....1
BURPEES
DOUBLE UNDERS

Monday 20130408

Warm up: Basic (jumprope)

Stretch: lower back and hip flexors

WOD: 4 rounds of
400m run
30 k2e
20 abmat sit ups(GHD if possible)
10 DL @ 205#

Thursday 20130404

Warm up: Basic (run)

Stretch: shoulders

WOD: 15 min EMOM
*10 PUSH UP ROWS @ 25# DB
10 KB Swings @ 53#

*ONE PUSH UP, row left and right

Wednesday 20130403

Warm up: Basic (run)

Stretch: legs

WOD: complete for time
40 box jumps @ 24"
40 double unders
30 box jumps @ 24"
30 double unders
20 box jumps @ 24"
20 double unders
10 box jumps @ 24"
10 double unders

Tuesday 20130402

Warm up: Basic (jumprope)

Stretch: shoulders and hamstring/quads

*WOD: For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

*See crossfit.com  Tuesday130402

Monday 20130401

Warm up: Basic (row)

Stretch: legs

WOD:
Run 1600m
 rest 3min
Run 1200m
 rest 2min
Run 800m
 rest 1 min
Run 400m