CrossFit Heavy Lift
Texas Army National Guard, Grand Prairie,TX
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Monday, September 30, 2013
Monday 20130930
Warm up: basic (row)
Stretch: shoulders and back
WOD: 10 down to 2 even sets
Dumbbell single arm clean and press @ 45#/25#(f) (l+r=1)
Dumbbell push up rows @ 45#/25#(f) (l+r=1)
Friday, September 27, 2013
Friday 20130927
Warm up: basic (run)
Stretch: legs and back
WOD: 21-15-9
Power cleans @ 135#/115#(f)
Pull ups
Thursday, September 26, 2013
Thursday 20130926
Warm up: Basic (jump rope)
Stretch: legs
WOD: 8 rounds of:
200m run
15 air squats
10 SDHP @ 75#/45#(f)
Wednesday, September 25, 2013
Wednesday 20130925
Warm up
: Basic (row)
Stretch
: Core
WOD
: 12 min AMRAP
5 Burpees
10 K2E
15 kettlebell swings @ 53#/35#
Tuesday, September 24, 2013
Tuesday 20130924
Warm up: basic ( run)
Stretch: shoulders and core
WOD: 5 rounds of:
10 push press @ 135#/115#(f)
15 dive bombers
30 plank jacks
45 double crunch sit ups
Monday, September 23, 2013
Monday 20130923
Warm up: basic (jumprope)
Strength: dead lift max 3-3-3-3
Stretch: legs
WOD: 3 rounds of:
15 barbell over head lunges @ 95# (l+r=1)
20 box jumps @ 30"
100 double unders
Friday, September 20, 2013
Friday 20130920
Warm up: basic (run)
Stretch: chest and back
WOD: 2 rounds of:
20 underhand grip pull ups (chin ups)
10 bench press at body weight
20 overhand grip pull ups
10 bench press at body weight
Thursday, September 19, 2013
Thursday 20130919
4 rds
10 Squat thruster @95lbs(M)/65lbs(F)
10 weighted push up@ 45lbs(M)/15lbs(F)
Wednesday, September 18, 2013
Wednesday 20130918
Warm up: basic (row)
Stretch: shoulders
WOD: 8 min AMRAP
20 hang snatch @ 75#m/45#f
20 double unders
Tuesday, September 17, 2013
Tuesday 20130917
Warm up: basic (jump rope)
Stretch: core
WOD: 3 ROUNDS of
50 mountain climbers (l+r=1)
40 sprinter sit ups (l+r=1)
30 spiderman push ups (l+r=1)
20 k2e
10 t2b
Monday, September 16, 2013
Monday 20130916
Warm up: basic
Strength/Skill:
Front squats
2-2-2-2 (4 tries for your 2 rep max)
WOD:
For time
10 down to 1
Inverted rows
Upright rows @75lbs(M)/45lbs.(F)
Friday, September 13, 2013
Friday 20130913
Warm up: basic (row)
Stretch : legs
WOD: 13 min AMRAP
13 deadlifts @ 165#(m)/115#(f)
13 burpees
Thursday, September 12, 2013
Thursday 20130912
WOD
50 double under
25 push press @65lbs
40 double under
20 push press
30 double under
15 push press
20 double under
10 push press
10 double under
5 push press
Wednesday, September 11, 2013
Wednesday 20130911
WOD
For time
10 down to 1
Handstand push up
1 up to 10
Kb swings @ 50lbs
Tuesday, September 10, 2013
Tuesday 20130910
Warm up: basic (run)
Stretch: core
WOD: 3 rounds of:
5 overhead squats @ 135/95#
10 one legged squats each leg
20 box jumps at 24"/20"
Monday, September 9, 2013
Monday 20130909
"Linda"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Friday, September 6, 2013
Friday 20130906
EMOTM
15 min
1 power clean @ 135lbs
1 front squat @ 135lbs
1 thruster @ 135lbs
Every exercise starts from the ground
Thursday, September 5, 2013
Thursday 20230905
Warm up: basic (row)
Stretch: core
WOD: 10 min AMRAP
15 Sit ups
10 kb squats @ 53#/35#
5 kb swings @ 53#/35#
Wednesday, September 4, 2013
Wednesday 20130904
Warm up
: basic (run)
Stretch
: arms, chest,and back
WOD
: 5 rounds of:
10 hang snatch @ 95#m/65#f
25m farmer's carry @ 53#m/35f and waiter's carry @ 35#m/25#f
(swap arms at 25m)
10 weighted push ups @ 45#m/25#f
25m farmer's carry @ 53#m/35#f and waiter's carry @ 35#m/25#f
Tuesday, September 3, 2013
Tuesday 20130903
Warm up: basic (row)
Stretch: shoulders and legs
WOD: 4 rounds of
400 m run
10 wall walks c2w/c2f
40 double unders
Monday, September 2, 2013
Monday 20130902
Warm up: basic (jump rope)
Stretch: legs
Skill: 1 min AMRAP,squats with 45# bar on back
WOD: 3 rounds of
20 squat thrusters @ 95#/65#
20 diamond push ups c2f
20 sprinter toe touches l+r=1
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