Thursday, April 5, 2012
Mike Bergener teaching the clean!
http://media.crossfit.com/cf-video/CrossFit_BurgTrainingTheClean.wmv
Wednesday, April 4, 2012
Thursday 4-5-2012
Strength:
Good Mornings
5-5-5-5-5
WOD:
2 Rounds of as many reps as possible in 5 minutes:
8 Squat Cleans 135/95
8 KTE
Rest 5 min between rounds
Good Mornings
5-5-5-5-5
WOD:
2 Rounds of as many reps as possible in 5 minutes:
8 Squat Cleans 135/95
8 KTE
Rest 5 min between rounds
Tuesday, April 3, 2012
Wednesday 4/4/2012
Strength:
Shoulder Press
3-3-3-3
WOD:
AMRAP 15 MIN:
Run 200m
6 HSPU
9 TTB
12 SDHP (Barbell or KB)
Shoulder Press
3-3-3-3
WOD:
AMRAP 15 MIN:
Run 200m
6 HSPU
9 TTB
12 SDHP (Barbell or KB)
Monday, April 2, 2012
Tuesday 4-3-2012
WOD:
Getting ready for summer... :)
WOD:
5 Rounds for time:
50 Overhead Walking Lunges 45/25
21 Burpees
Getting ready for summer... :)
WOD:
5 Rounds for time:
50 Overhead Walking Lunges 45/25
21 Burpees
Sunday, April 1, 2012
Monday 4-2-2012
Strength:
RDL
3-3-3-3
WOD;
3 Rounds for Time:
30 KB Swings 53/35
30 Push Ups
30 Double Unders
RDL
3-3-3-3
WOD;
3 Rounds for Time:
30 KB Swings 53/35
30 Push Ups
30 Double Unders
Thursday, March 29, 2012
Friday 3-30-2012
Coach Led Warm Up
Strength:
Bench Press
3-3-3-3-3
WOD:
Max TTB in 60 seconds
rest 2 minutes
then...
AMRAP 12 MIN:
30 Air Squats
20 Ring Push Ups
10 Ball Slams
5 Burpee Box Jumps
Strength:
Bench Press
3-3-3-3-3
WOD:
Max TTB in 60 seconds
rest 2 minutes
then...
AMRAP 12 MIN:
30 Air Squats
20 Ring Push Ups
10 Ball Slams
5 Burpee Box Jumps
Wednesday, March 28, 2012
Thursday 3-29-2012
Coach Led Warm Up
WOD:
AMRAP 20 MIN
Run 200m
15 Wall Balls 20/14
3 Thrusters 135/85
3 Wall Climb
WOD:
AMRAP 20 MIN
Run 200m
15 Wall Balls 20/14
3 Thrusters 135/85
3 Wall Climb
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