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
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
Subscribe to:
Posts (Atom)