Tuesday, April 30, 2013
Tuesday 20130430
Warm up: basic (row)
Stretch: legs
WOD: 3 rounds of
30 Kb swings @ 35#
30 double unders
30 romanian deadlifts @ 95#
Sunday, April 28, 2013
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
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
Thursday, April 25, 2013
Friday 20130426
Warm up: Basic (run)
Stretch: core
WOD: 12 min AMRAP
5 Burpees
10 K2E
15 box jumps@ 24"
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#
Stretch: shoulders, legs, and lower back
WOD: 21-15-9
Overhead squat @ 75#
Kettle bell swings @ 53#
Wednesday, April 24, 2013
Tuesday, April 23, 2013
Tuesday 20130423
Warm up: basic (jumprope)
Stretch: everything
WOD: 4 rounds of
50 abmat sit ups
50 double unders
800m run
Stretch: everything
WOD: 4 rounds of
50 abmat sit ups
50 double unders
800m run
Monday, April 22, 2013
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#
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, April 19, 2013
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
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
Wednesday, April 17, 2013
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
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
Tuesday, April 16, 2013
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.
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
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, April 15, 2013
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
Stretch: everything
WOD: 20 min AMRAP
5 turkish get ups (5 each side @ 35#)
10 burpees
20 double unders
Thursday, April 11, 2013
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
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)
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, April 10, 2013
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
Stretch: hamstrings and shoulders
WOD: 15 min AMRAP
5 handstand push ups
10 pull ups
15 SDHP with 53# KB
Tuesday, April 9, 2013
Sunday, April 7, 2013
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#
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, April 4, 2013
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
Stretch: shoulders
WOD: 15 min EMOM
*10 PUSH UP ROWS @ 25# DB
10 KB Swings @ 53#
*ONE PUSH UP, row left and right
Tuesday, April 2, 2013
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
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
Monday, April 1, 2013
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
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
Stretch: legs
WOD:
Run 1600m
rest 3min
Run 1200m
rest 2min
Run 800m
rest 1 min
Run 400m
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