Warm up: basic (run)
Stretch: chest and tri's
WOD: 10 MIN AMRAP
5 Bench press @ 75% body weight
10 weighted push ups @45/25#
15 K2E
Stretch: chest and tri's
WOD: 10 MIN AMRAP
5 Bench press @ 75% body weight
10 weighted push ups @45/25#
15 K2E
Wednesday, April 30, 2014
Wednesday 20140430
Warm up: basic (row)
Stretch: everything
WOD: 3 rounds of
15 ring dips
20 GHD/ abmat sit ups
50 double unders
800m run
Stretch: everything
WOD: 3 rounds of
15 ring dips
20 GHD/ abmat sit ups
50 double unders
800m run
Monday, April 28, 2014
Tuesday 20140429
Warm up: basic (row)
Stretch: everthing
WOD: 2 rounds
200m Sprint
25 Push ups
200m Sprint
25 Sit ups
200m Sprint
25 Air Squats
200m Sprints
25 Burpees
See: http://crossfitheavylift.blogspot.com/2013/01/thursday-20130131.html
Stretch: everthing
WOD: 2 rounds
200m Sprint
25 Push ups
200m Sprint
25 Sit ups
200m Sprint
25 Air Squats
200m Sprints
25 Burpees
See: http://crossfitheavylift.blogspot.com/2013/01/thursday-20130131.html
Sunday, April 27, 2014
Thursday, April 24, 2014
Friday 20140425
Warm up: whatever works for you
Stretch: everything!!
WOD: drum roll please...
2 GIRLS ONE CLOCK
First, 'JACKIE' with 10MIN time cap
1000m row
50 thrusters @ 45/35# bar
30 pull ups
Get as far as you can in 10 minutes or complete WOD,
record time, and rest for the remainder of the 10 minutes.
Then start a 5 minute timer and build a 95/55# bar and rest.
Next...
oh yeah, we all new it, 'FRAN' for time:
21-15-9
Thrusters @ 95/55#
Pull ups
Have a great week end!
Stretch: everything!!
WOD: drum roll please...
2 GIRLS ONE CLOCK
First, 'JACKIE' with 10MIN time cap
1000m row
50 thrusters @ 45/35# bar
30 pull ups
Get as far as you can in 10 minutes or complete WOD,
record time, and rest for the remainder of the 10 minutes.
Then start a 5 minute timer and build a 95/55# bar and rest.
Next...
oh yeah, we all new it, 'FRAN' for time:
21-15-9
Thrusters @ 95/55#
Pull ups
Have a great week end!
Wednesday, April 23, 2014
Thursday 20140424
Warm up: Basic (jumprope)
Stretch: legs and shoulders
WOD: "NANCY"
5 ROUNDS OF:
400m run
15 Overhead Squats @ 95/55#
Stretch: legs and shoulders
WOD: "NANCY"
5 ROUNDS OF:
400m run
15 Overhead Squats @ 95/55#
Tuesday, April 22, 2014
Wednesday 20140423
Warm up: basic (run)
Stretch: quads and shoulders
Strength/Skill: Clean workshop
WOD: 'GRACE'
30 Clean and Jerks @ 135/95#
Stretch: quads and shoulders
Strength/Skill: Clean workshop
WOD: 'GRACE'
30 Clean and Jerks @ 135/95#
Monday, April 21, 2014
Tuesday 20140422
Warm up: basic (row)
Stretch: legs, back, and shoulders
WOD: 'KAREN'
150 Wallball shots @ 20/12#
Stretch: legs, back, and shoulders
WOD: 'KAREN'
150 Wallball shots @ 20/12#
Sunday, April 20, 2014
Monday 20140421
Warm up: Basic (run)
Stretch: back, tri's, and hamstrings
WOD: 'ANGIE'
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
* YOU MUST COMPLETE ALL REPS OF FIRST EXERCISE
BEFORE MOVING ON TO THE NEXT.
Stretch: back, tri's, and hamstrings
WOD: 'ANGIE'
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
* YOU MUST COMPLETE ALL REPS OF FIRST EXERCISE
BEFORE MOVING ON TO THE NEXT.
Friday, April 18, 2014
Friday 20140418
Warm up: basic (row)
Stretch: legs
WOD: 3 rounds of:
800m run
50 Romanian Dead Lifts @ 95/65#
30 Upward Rows @ 95/65#
Stretch: legs
WOD: 3 rounds of:
800m run
50 Romanian Dead Lifts @ 95/65#
30 Upward Rows @ 95/65#
Wednesday, April 16, 2014
Thursday 20140417
Warm up: basic (row)
Stretch: shoulders and legs
WOD: 5 rounds of:
100 DUs
20 Burpees
Stretch: shoulders and legs
WOD: 5 rounds of:
100 DUs
20 Burpees
Tuesday, April 15, 2014
Wednesday 20140416
Warm up: basic (jumprope)
Stretch: legs
WOD: 3 rounds of
12 Squat Cleans @ 135/95#
400m Run w/ medball @ 20/12#
Stretch: legs
WOD: 3 rounds of
12 Squat Cleans @ 135/95#
400m Run w/ medball @ 20/12#
Monday, April 14, 2014
Tuesday 20140415
Warm up: basic (run)
Stretch: back/chest, tri's and bi's
WOD: 10 min AMRAP
10 Ring dips
100m Row @ 10 resistance
10 KB Swings @ 53/35#
Stretch: back/chest, tri's and bi's
WOD: 10 min AMRAP
10 Ring dips
100m Row @ 10 resistance
10 KB Swings @ 53/35#
Sunday, April 13, 2014
Monday 20140414
Warm up: basic (run)
Stretch: legs and core
WOD:10 rounds of:
20 Sprinter toe touches (1,2,3,4,etc.)
15 Air squats
10 Box jumps @ 30/24"
Stretch: legs and core
WOD:10 rounds of:
20 Sprinter toe touches (1,2,3,4,etc.)
15 Air squats
10 Box jumps @ 30/24"
Thursday, April 10, 2014
Friday 20140411
Warm up: basic (row)
Stretch: back, chest, arms
WOD: CFT
40 Overhand grip Pull ups
40 Push ups
30 under hand grip pull ups
30 Spider-man push ups (15each side)
20 c2b Overhand grip pull ups
20 diamond push ups
10 c2b under hand grip pull ups
10 HSPU
Stretch: back, chest, arms
WOD: CFT
40 Overhand grip Pull ups
40 Push ups
30 under hand grip pull ups
30 Spider-man push ups (15each side)
20 c2b Overhand grip pull ups
20 diamond push ups
10 c2b under hand grip pull ups
10 HSPU
Wednesday, April 9, 2014
Thursday 20140410
Warm up: basic (run)
Stretch: shoulders
Skill/Strength: 25m walk on hands
(or 25 handstand chest touches l+r=1)
WOD: 15 Min EMOTM
Using a barbell loaded with 185/135#
1 Dead lift
1 Power clean
1 Clean and Press/Jerk
Stretch: shoulders
Skill/Strength: 25m walk on hands
(or 25 handstand chest touches l+r=1)
WOD: 15 Min EMOTM
Using a barbell loaded with 185/135#
1 Dead lift
1 Power clean
1 Clean and Press/Jerk
Tuesday, April 8, 2014
Monday, April 7, 2014
Tuesday 20140408
Warm up: basic (run)
Stretch: hip flexors, glutes, and shoulders
WOD: 25-20-15-10-5
Burpees
Wall ball shots @ 20/12#
KB Swings @ 53/35#
Stretch: hip flexors, glutes, and shoulders
WOD: 25-20-15-10-5
Burpees
Wall ball shots @ 20/12#
KB Swings @ 53/35#
Sunday, April 6, 2014
Monday 20140407
Warm up: basic (run)
Stretch: legs
WOD: 6 rounds of
15 Dead lifts @ 75% body weight
10 Single leg squats (l+r=1)
Stretch: legs
WOD: 6 rounds of
15 Dead lifts @ 75% body weight
10 Single leg squats (l
Thursday, April 3, 2014
Friday 20140404
Warm up: basic (row)
Stretch: everything
WOD: Complete For Time (CFT)
400m run
400m run backwards
400m run
400m run backwards
30 Explosive push ups (onto a 45# plate)
30 Hang clean and press @ 115/65#
20 Floor press with center floor sweeper @ 115/65#
20 Overhead squats @ 115/65#
100 DU
Stretch: everything
WOD: Complete For Time (CFT)
400m run
400m run backwards
400m run
400m run backwards
30 Explosive push ups (onto a 45# plate)
30 Hang clean and press @ 115/65#
20 Floor press with center floor sweeper @ 115/65#
20 Overhead squats @ 115/65#
100 DU
Thursday 20140403
Warm up: basic (run)
Stretch: shoulders and core
WOD: CFT
25 ABmat sit ups
20 Pull ups
25 ABmat sit ups
20 L-sit pull ups
25 ABmat sit ups
20 Strict K2E
25 ABmat sit ups
20 T2B
Stretch: shoulders and core
WOD: CFT
25 ABmat sit ups
20 Pull ups
25 ABmat sit ups
20 L-sit pull ups
25 ABmat sit ups
20 Strict K2E
25 ABmat sit ups
20 T2B
Tuesday, April 1, 2014
Wednesday 20140402
Warm up: basic (row)
Stretch: legs and shoulders
WOD: 'Build a Barbell Workshop'
you will need a 45# barbell, a pair of
45#,35#,25# plates for males and 35,#25#,10#
plates for females. Use a single straight distance of 25m.
25m overhead 45# barbell lunges
25m sprint back to plates
25m kung fu grip plate carry @ 25#/10#
Load bar with 25/10# plates
21 snatches @ 95/65#
25m sprint back to plates
25m kung fu grip plate carry @ 35/25#
Load bar with 35/25# plates
15 power cleans @ 165/115#
25m sprint back to plates
25m overhead lunges with first 45/35# plate
Load bar with one 45# plate
25m sprint back to plates
25m overhead lunges with second 45/35# plate
Load bar with one 45# plate
9 Deadlifts @ 255/185#
Stretch: legs and shoulders
WOD: 'Build a Barbell Workshop'
you will need a 45# barbell, a pair of
45#,35#,25# plates for males and 35,#25#,10#
plates for females. Use a single straight distance of 25m.
25m overhead 45# barbell lunges
25m sprint back to plates
25m kung fu grip plate carry @ 25#/10#
Load bar with 25/10# plates
21 snatches @ 95/65#
25m sprint back to plates
25m kung fu grip plate carry @ 35/25#
Load bar with 35/25# plates
15 power cleans @ 165/115#
25m sprint back to plates
25m overhead lunges with first 45/35# plate
Load bar with one 45# plate
25m sprint back to plates
25m overhead lunges with second 45/35# plate
Load bar with one 45# plate
9 Deadlifts @ 255/185#