WOD Thursday 4-8-10

STRENGTH
Front Squat
2,2,2,2,2,2


WOD
For time:
50 Ring push ups
50 Ball slams
50 Ring rows
50 Wall balls

Post load and time to comments.

WOD Wednesday 4-7-10

STRENGTH:
Clean
1,1,1,1,1,1,1

Rest 3 mins

WOD

3 rounds for time:
10 Box Jumps
10 Clapping Push-ups
800m Run

Post best clean and time in comments.

WOD Tuesday 4-6-10

Skill:
L-sits (hanging or supported)
WOD
5 rounds
10 Deadlift (225# / 155#)
Sprint 250m

SMR

WOD Monday 04-05-10

Warm-Up
3xCFWU NO Pullups!

WOD
Every minute on the minute for 20 minutes, perform the following:
3 Pull ups (jumping, kipping or dead hang, ring rows)
5 Push ups
7 Squats
9 Situps

*Goal is 20 rounds

*Penalty:
Burpees X # of rounds shy of goal
Wall ball X # of rounds shy of goal
Row 100m X # of rounds shy of goal
EXAMPLE: You can’t complete the 14th round in time. You are on the hook for 7 rounds.
7 Burpees
7 Wall ball
700m Row

TEAM WOD Saturday 4-3-10

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.

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?

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