Warm-up
Run 800m
30 Lunges
20 Abmat sit-ups
10 Pull-ups
10 Box Jumps
TEAM WOD
Hold one more time!
Teams of 2
100 Burpees, one team mate performs the burpees the other holds plank.
100 Squats, one team mate performs squats while the other holds the bottom of the squat.
100 sit ups, one person performs the sit-ups while the other holds the top of the V-Up.
100 KB Swings,53/35 one person performs KB swings while the other holds the KB over-head
* Divide reps between team mates/if the team mate on hold is unable to hold their position. switch to performing the exercise.
Saturday, April 3, 2010
Friday, April 2, 2010
WOD Friday 4-2-10
Strength:
Power Snatch
2,2,2,2,2,2
Conditioning:
Complete as many reps in 4 minutes of each movement:
OHS (95#, 65#)
Pull ups (chest to bar)
Push press (95#, 65#)
Ring Push ups (chest/hips to floor)
Double unders
Rest 2 minutes between exercises
Post loads and total reps for each movement to comments:
We pursue EXCELLENCE!! We have WELL OVER 100 Clients and Growing strong! we have two Athletes going to Regionals in the CrossFit Games. All of our coaches and trainers actually have the backgrounds and credentials they claim too.Does YOUR GYM?
Power Snatch
2,2,2,2,2,2
Conditioning:
Complete as many reps in 4 minutes of each movement:
OHS (95#, 65#)
Pull ups (chest to bar)
Push press (95#, 65#)
Ring Push ups (chest/hips to floor)
Double unders
Rest 2 minutes between exercises
Post loads and total reps for each movement to comments:
We pursue EXCELLENCE!! We have WELL OVER 100 Clients and Growing strong! we have two Athletes going to Regionals in the CrossFit Games. All of our coaches and trainers actually have the backgrounds and credentials they claim too.Does YOUR GYM?
Thursday, April 1, 2010
WOD Thursday 4-1-10
Strength:
Overhead Squats
3,3,3,3,3
Rest
Conditioning:
24 Air Squats
12 Lunges each leg
12 Box step ups each leg
12 Split squats each leg (1 leg is elevated on the box)
24 Jump squats
1 minute rest
12 Air squats
6 Lunges
6 Box step ups
6 Split squats (1 leg is elevated on the box)
12 Jump squats
1 minute rest
6 Air squats
3 Lunges
3 Box step ups
3 Split squats (1 leg is elevated on the box)
6 Jump squats
Post times and loads to comments
Overhead Squats
3,3,3,3,3
Rest
Conditioning:
24 Air Squats
12 Lunges each leg
12 Box step ups each leg
12 Split squats each leg (1 leg is elevated on the box)
24 Jump squats
1 minute rest
12 Air squats
6 Lunges
6 Box step ups
6 Split squats (1 leg is elevated on the box)
12 Jump squats
1 minute rest
6 Air squats
3 Lunges
3 Box step ups
3 Split squats (1 leg is elevated on the box)
6 Jump squats
Post times and loads to comments
Wednesday, March 31, 2010
WOD Wednesday 3-31-10
Skill focus:
Handstands (Assisted by wall, partner, ring straps, free)
Work towards 5 full minutes inverted.
Rest
Conditioning:
5 rounds
10 HPC (70% BW)
10 Box jumps (24″, 18″)
Post time to comments.
Handstands (Assisted by wall, partner, ring straps, free)
Work towards 5 full minutes inverted.
Rest
Conditioning:
5 rounds
10 HPC (70% BW)
10 Box jumps (24″, 18″)
Post time to comments.
Tuesday, March 30, 2010
WOD Tuesday 3-30-10
Focus:
Rowing technique followed by Tabata Rows (4 rounds 20/10)
Track total calories rowed
Rest
Conditioning:
Back Squat (85% BW) / 200M Run for time:
10 Back squat
Run 200m
8 Back Squat
Run 200m
6 Back Squat
Run 200m
4 Back Squat
Run 200m
2 Back Squat
Run 200m
Post total calories rowed on tabata rows and time to comments.
Rowing technique followed by Tabata Rows (4 rounds 20/10)
Track total calories rowed
Rest
Conditioning:
Back Squat (85% BW) / 200M Run for time:
10 Back squat
Run 200m
8 Back Squat
Run 200m
6 Back Squat
Run 200m
4 Back Squat
Run 200m
2 Back Squat
Run 200m
Post total calories rowed on tabata rows and time to comments.
Monday, March 29, 2010
WOD Monday 3-29-10
Warm-up
3x CFWU
WOD
5 rounds for time
Row 500 meters
7 Squat clean and Press (115 / 85)
( NO RACK! You MUST CLEAN the weight EACH REP!! )
3x CFWU
WOD
5 rounds for time
Row 500 meters
7 Squat clean and Press (115 / 85)
( NO RACK! You MUST CLEAN the weight EACH REP!! )
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