"Diane Video"

http://media.crossfit.com/cf-video/OutlawCrossFit_Becky208Diane.wmv

Wednesday 3-28-2012

Coach Led Warm Up

WOD:
"Diane"
21-15-9
Deadlift 225/155
HSPU

Rest 3-5 min

6X50 yd Sprints

Tuesday 3-27-2012

Warm Up:
400m Run
then 2 rounds:
15 Pass Throughs
10 OHS
10 HSPU
10 Ring Rows
10 Lunges (each leg)

Strength:
OHS
5-5-5-5

WOD:
AMRAP 15 min
5 Push Press 135/95
5 Burpees
10 KTE
10 Box Jumps 24/18

NO 10AM CLASS TODAY! ALL OTHER CLASS TIMES ARE NORMAL

Monday 3-26-2012

Warm Up:
Row 500m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Ring Rows
10 Pistols each leg

Strength:
Hang Clean
2-2-2-2-2 @90%

WOD:
Run 400m
21-15-9
KB Swings 70/53
Push Ups

SCHEDULE CHANGE

SCHEDULE CHANGE!

THERE WILL BE NO 11AM CLASS FRIDAY 3-23-2012
AND NO 10AM TEAM WOD THIS SATURDAY

Friday 3-23-2012

WOD:
GAMES WOD 12.5

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

Movement Standards

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.

The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.