Sunday, May 27, 2012
Thursday, May 24, 2012
Friday 5-25-2012
WOD
Run 800m
6 Deadlift 205/115
Run 400m
12 Deadlift
Run 200m
18 Deadlift
Run 200m
12 Deadlift
Run 400m
6 Deadlift
Run 800m
Wallsit 4X1min w/ 30 sec rest between
Run 800m
6 Deadlift 205/115
Run 400m
12 Deadlift
Run 200m
18 Deadlift
Run 200m
12 Deadlift
Run 400m
6 Deadlift
Run 800m
Wallsit 4X1min w/ 30 sec rest between
Wednesday, May 23, 2012
Thursday 5-24-2012
WOD 1
3 Rounds for max reps
Max Reps OHS @75% OF 1RM
Max Reps Ring Dips
Rest 5 min
WOD 2
AMRAP 12min
50m Bear Crawl
5 KTE
15 KB Swings
3 Rounds for max reps
Max Reps OHS @75% OF 1RM
Max Reps Ring Dips
Rest 5 min
WOD 2
AMRAP 12min
50m Bear Crawl
5 KTE
15 KB Swings
Tuesday, May 22, 2012
Wednesday 5-23-2012
Strength
Deadlift 5-5-5
WOD
Tabata
Squats
Ring Rows
Sit Ups
then immediately go run 800m
Deadlift 5-5-5
WOD
Tabata
Squats
Ring Rows
Sit Ups
then immediately go run 800m
Monday, May 21, 2012
Tuesday 5-22-2012
WOD:
AMRAP 20 min
15 Burpees
15 TTB
15 Ring Push Ups
200m Run
15 Box Jumps 30/24
15 Wallballs 20/14
Rest 2 min
2X 1 min Handstand hold (rest 30 sec between)
2X 1 min Plank (rest 30 sec between)
AMRAP 20 min
15 Burpees
15 TTB
15 Ring Push Ups
200m Run
15 Box Jumps 30/24
15 Wallballs 20/14
Rest 2 min
2X 1 min Handstand hold (rest 30 sec between)
2X 1 min Plank (rest 30 sec between)
Sunday, May 20, 2012
Monday 5-21-2012
WOD:
Bear Complex
7 Sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress (from the back)
5 Rounds
Rest between rounds as needed
Please watch the video!
NO resting with bar on the ground
Squats below parallel
Lockout arms with pushpress
Bear Complex
7 Sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress (from the back)
5 Rounds
Rest between rounds as needed
Please watch the video!
NO resting with bar on the ground
Squats below parallel
Lockout arms with pushpress
Thursday, May 17, 2012
Friday 5-18-2012
Strength:
Back Squat
3-3-3-3-3
WOD:
AMRAP 15 MIN
Run 200m
7 Medball Cleans 20/14
14 KB Swings 70/53
Back Squat
3-3-3-3-3
WOD:
AMRAP 15 MIN
Run 200m
7 Medball Cleans 20/14
14 KB Swings 70/53
Wednesday, May 16, 2012
Thursday 5-17-2012
Skill:
Practice Free Handstand for 10 min
WOD:
Ladder of 10-8-6-4-2-4-6-8-10
Burpee Box Jumps
Handstand Push Ups
Practice Free Handstand for 10 min
WOD:
Ladder of 10-8-6-4-2-4-6-8-10
Burpee Box Jumps
Handstand Push Ups
Tuesday, May 15, 2012
Wednesday 5-16-2012
In memory of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
WOD:"JOSH"
21 Overhead squats 95/65
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups
Monday, May 14, 2012
Tuesday 5-15-2012
Strength:
Push Jerk
2-2-2-2-2
WOD:
5 Rounds for Time:
20 Double Unders
8 Snatch 115/75
20 Weighted Sit Ups 25/15
Push Jerk
2-2-2-2-2
WOD:
5 Rounds for Time:
20 Double Unders
8 Snatch 115/75
20 Weighted Sit Ups 25/15
Sunday, May 13, 2012
Monday 5-14-2012
Strength:
Deadlift
3-3-3-3-3
WOD:
2 Rounds for time:
30 Squat Cleans 95/65
100m Bear Crawl
30 Roll Outs (torso must touch ground with full extension,same bar)
Deadlift
3-3-3-3-3
WOD:
2 Rounds for time:
30 Squat Cleans 95/65
100m Bear Crawl
30 Roll Outs (torso must touch ground with full extension,same bar)
Thursday, May 10, 2012
Friday 5-11-2012
HAPPY LEGS FRIDAY :)
Strength:
Back Squat
5X5
WOD: For Time
Tuck Jump and Air Squat Ladder
50-40-30-20-10
(50 tuck jumps&50 squats,40 tuck jumps&40squats...)
then rest 2 min, then:
50 stationary overhead lunges 45/25 (alternate legs)
Strength:
Back Squat
5X5
WOD: For Time
Tuck Jump and Air Squat Ladder
50-40-30-20-10
(50 tuck jumps&50 squats,40 tuck jumps&40squats...)
then rest 2 min, then:
50 stationary overhead lunges 45/25 (alternate legs)
Wednesday, May 9, 2012
Thursday 5-10-2012
WOD
For Time:
Run 1 mile
25 Pull Ups
50 Wallballs 20/14
25 Deadlifts 205/115
50 Push Ups
For Time:
Run 1 mile
25 Pull Ups
50 Wallballs 20/14
25 Deadlifts 205/115
50 Push Ups
Tuesday, May 8, 2012
Wednesday 5-9-2012 Happy Birthday Mia!!!
Strength:
Max KB Swings 70/53
WOD:
AMRAP 15min:
5 Thrusters 115/75
9 KTE
12 Burpees
Max KB Swings 70/53
WOD:
AMRAP 15min:
5 Thrusters 115/75
9 KTE
12 Burpees
Monday, May 7, 2012
Tuesday 5-8-2012
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
"Michael"
3 Rounds for Time:
Run 800m
50 Back Ext (on floor)
50 Sit Ups
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
"Michael"
3 Rounds for Time:
Run 800m
50 Back Ext (on floor)
50 Sit Ups
Sunday, May 6, 2012
Please watch these videos!!! The music is really loud on the first one so adjust your volume. Turn volume back up for 2nd video. :)
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov
http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov
http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov
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