Strength:
5-5-5-5-5
Clean and Jerks
or
pike push ups/ hand stand push ups
"A day that asks for 5 sets of 5 is asking for you to achieve a 5-rep max on that day. In order to get strong, you have to BRING IT on the 3-3-3-3-3, 5-5-5-5-5, and 1-1-1-1-1-1-1 days!" -CrossFit Journal
progress from a relatively easy weight to a new 5 rep max!
10 minuet of recovery
Met-Con
As many burpees as possible in 7 minuets
Saturday, June 5, 2010
WOD Monday 6-7-10
Over the next few weeks we will get to experience just a taste of what its like to be at the CrossFit Games! Today is the second workout from the South Central Regional competition two weekends ago... enjoy!
Warm-Up
2x CFWU
WOD:
For time:
100 Double Unders
-
3 Rounds of:
10 Deadlifts(275/185lbs)
Farmes walk 100 feet - #53/#24KB in each hand
-
Then row 1K
Warm-Up
2x CFWU
WOD:
For time:
100 Double Unders
-
3 Rounds of:
10 Deadlifts(275/185lbs)
Farmes walk 100 feet - #53/#24KB in each hand
-
Then row 1K
Friday, June 4, 2010
WOD Friday 6-4-10
Warm-up
Burgener Warm up
WOD
4 rounds for time:
8 right arm DB/KB snatch 35#/20#
8 left arm DB/KB snatch 35#/20#
12 pull-ups
400m run
Burgener Warm up
WOD
4 rounds for time:
8 right arm DB/KB snatch 35#/20#
8 left arm DB/KB snatch 35#/20#
12 pull-ups
400m run
Thursday, June 3, 2010
WOD Thursday 6-3-10
Warm-Up
3x CFWU
WOD
Death By Dead-lift
With a running clock do one dead-lift the first minute, two the second minute, 3 the third, continue until you cannot complete all of the reps in the time allotted . Use Aprox. 60% of your 1RM
3x CFWU
WOD
Death By Dead-lift
With a running clock do one dead-lift the first minute, two the second minute, 3 the third, continue until you cannot complete all of the reps in the time allotted . Use Aprox. 60% of your 1RM
Wednesday, June 2, 2010
WOD Wednesday 6-2-10
Warm-Up
Jog 400m then:
10 OHS
10 push-ups
10 ghd sit-ups
*2000m row for time
*L-sit for time
Mobility / Flexibility / Soft tissue work
Jog 400m then:
10 OHS
10 push-ups
10 ghd sit-ups
*2000m row for time
*L-sit for time
Mobility / Flexibility / Soft tissue work
Monday, May 31, 2010
WOD Tuesday 6-1-10
Warm-UP
Burgener Warm-up
Strength:
Snatch balance
4,4,4,4
Rest
WOD:
“Barbara”
5 rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
rest precisely 3 mins between each round
Post SPP loads and time to comments.
Burgener Warm-up
Strength:
Snatch balance
4,4,4,4
Rest
WOD:
“Barbara”
5 rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
rest precisely 3 mins between each round
Post SPP loads and time to comments.
WOD Monday 5-31-10
Warm-Up
3x CFWU
Skill focus:
L-sits
Rest
WOD:
5 rounds of
5 Thrusters (135#, 95#)
200m sprints
Perform, then, this one act of remembrance before this Day passes – Remember there is an army of defense and advance that never dies and never surrenders, but is increasingly recruited from the eternal sources of the American spirit and from the generations of American youth. — W.J. Cameron
They are dead; but they live in each Patriot’s breast,
And their names are engraven on honor’s bright crest.
– Henry Wadsworth Longfellow
Happy Memorial Day!
3x CFWU
Skill focus:
L-sits
Rest
WOD:
5 rounds of
5 Thrusters (135#, 95#)
200m sprints
Perform, then, this one act of remembrance before this Day passes – Remember there is an army of defense and advance that never dies and never surrenders, but is increasingly recruited from the eternal sources of the American spirit and from the generations of American youth. — W.J. Cameron
They are dead; but they live in each Patriot’s breast,
And their names are engraven on honor’s bright crest.
– Henry Wadsworth Longfellow
Happy Memorial Day!
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