Thursday 20140501

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

 

 

Thank God for Crossfit! (And it's ok to pray for strength also!)

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

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

Monday 20140428

Warm up: basic (jumprope)
Stretch: legs
WOD: complete for time
8000 meter run

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!
 

Thursday 20140424

Warm up: Basic (jumprope)
Stretch: legs and shoulders
WOD: "NANCY" 
    5 ROUNDS OF:
400m run
15 Overhead Squats @ 95/55#