Sunday, October 28, 2012

Monday Oct. 29, 2012

20 minute AMRAP of:
500 meter row
5 Front squats, clean from the ground (75/53)
10 Slam balls
15 Kettle bell swings

Tuesday Oct. 30, 2012

8 Rounds for time of:
8 Toes to Bar
8 GTO (95/63)
8 Pull Ups
8 Box Jumps

Wednesday Oct. 31, 2012

3 rounds for time of:
5 minute AMRAP with one minute rest between rounds of
5 Hang Snatches (75/33)
7 Ring Dips
9 Wall Balls
Start each round were you ended the last. 

Thursday Nov. 1, 2012

Strength & Skills

Friday Nov. 2, 2012

2 rounds: 8 min. AMRAP/4 min. rest between rounds
30 double Unders (75 Singles)
7 Thrusters (85/63)
9 Pull Ups
12 KB SDHP

Saturday Nov. 3, 2012

09:00 AM CrossFit (Coach's Choice)
10:00 AM Basics

Sunday, October 21, 2012

Monday Oct. 22, 2012

CrossFit Benchmark "Elizabeth"
21-15-9
Power cleans (135/95)
Ring Dips

Tuesday Oct. 23, 2012

3 rounds: 4 min. AMRAP/1 min. rest of:
9 back squats off the rack (95/63)
9 Push Press or Jerk (95/63)
9 Burpee Box Jumps
9 KB SDHP

Wednesday Oct. 24, 2012

"Chipper"
60 Lunges (30 each leg)
30 Push ups
30 Med. Ball Cleans
30 Abmat Sit-ups
30 Pull ups
60 Lunges (30 each Leg)

Thursday Oct. 25, 2012

Skills & Strength Training

Friday Oct. 26, 2012

"Death by Clean & Jerk"
(115/75)

Saturday Oct. 27, 2012

09:00 AM Team WOD
10:00 AM Basics

Sunday, October 14, 2012

Monday Oct. 15, 2012

For Time:
2000 Meter Row for time, then:
21 - 15 - 9
Dead Lift (185/123)
Hand Release Push ups
V-ups

Tuesday Oct. 16, 2012

3 rounds: 6 minute AMRAP with 1 minute rest of:
9 C2B Pull ups
12 Goblet Lunges (53/35)
15 Kettle Bell SDHP (53/35)      
Start each round where you finished the previous.

Wednesday Oct. 17, 2012

4 Rounds for time of:
8 Wall Balls
10 Knees to Elbows
12 Slam Balls
15 Kettle Bell Swings

Thursday Oct. 18, 2012

Strength & Skills
Power Cleans (5-3-3-2-2)
Skills Training

Friday Oct. 19, 2012

20 minute AMRAP:
400 meter row
4 Bear Complex of:
Hang Clean to Front squat to Overhead (95/63)
8 Pull Ups
12 Box Jumps

Saturday Oct. 20, 2012

09:00 AM Team WOD
10:00 AM Basics

Sunday, October 7, 2012

Monday Oct. 8, 2012

12 min. skills training: Kettle bell snatch, then:
9,6,3 min. AMRAP / 1 min. rest between rounds of:
3 Wall Walks
6 Toes to Bar
12 Slam Balls

Tuesday Oct. 9, 2012

12 min. Strength Training: Push Press (5-3-3-3-2)
Start at 70% of 1RM
Then 4 rounds for time of:
8 Burpee Pull Ups
10 Kettle Bell Snatch (5 each arm) (35/26)
12 Medicine Ball Cleans

Wednesday Oct. 10, 2012

Fight Gone Bad Format of:
Pull Ups
Kettle Bell SDHP (53/35)
Box Jumps
Weighted Planks (35/26)
Push Press or Jerk (75/45)

Thursday Oct. 11, 2012

Strength & Skills
Back Squat (5-3-3-3-2)
Start @ 70% 1RM
Skills training: Handstand Holds

Friday Oct. 12, 2012

20 minute AMRAP of:
300m Row
6 Ring Dips
9 Hang Cleans (95/63)
12 Wall Balls
Then, Tabata 2 rounds/ 2 min. rest between

Saturday Oct. 13, 2012

8:00 AM Basics
9:00 AM Team WOD