Sunday, September 22, 2013
Sunday, September 15, 2013
Monday, September 16th
Crossfit
Strength:
Shoulder Press (5-5-5) @ 75%, 80%, 85% of 1RM
WOD:
For Time,
Box Jumps 10-9-8-7-6-5-4-3-2-1
Deadlift (body wt) 1-2-3-4-5-6-7-8-9-10
Strength:
Shoulder Press (5-5-5) @ 75%, 80%, 85% of 1RM
WOD:
For Time,
Box Jumps 10-9-8-7-6-5-4-3-2-1
Deadlift (body wt) 1-2-3-4-5-6-7-8-9-10
Tuesday, September 17th
Crossfit
Skills:
10 minutes of Double Under practice
WOD:
For total reps/cal of,
Tabata Calorie Row
1 minute rest,
Tabata KB Snatches/Toe 2 Bar (Alt.)
1 minute rest
Tabata Push ups/ Sit ups (Alt.)
(Tabata = 8 rounds of 20 sec. work & 10 sec. of rest)
Skills:
10 minutes of Double Under practice
WOD:
For total reps/cal of,
Tabata Calorie Row
1 minute rest,
Tabata KB Snatches/Toe 2 Bar (Alt.)
1 minute rest
Tabata Push ups/ Sit ups (Alt.)
(Tabata = 8 rounds of 20 sec. work & 10 sec. of rest)
Wednesday, September 18th
Crossfit
Not for time:
3x (4x25 meters) Shuttle Sprints
WOD:
For time,
60 Double Unders
40 Slam Balls (20/15)
20 Pull ups
10 Thrusters (95/65)
20 Pull ups
40 Slam Balls
60 Double Unders
Not for time:
3x (4x25 meters) Shuttle Sprints
WOD:
For time,
60 Double Unders
40 Slam Balls (20/15)
20 Pull ups
10 Thrusters (95/65)
20 Pull ups
40 Slam Balls
60 Double Unders
Thursday, September 19th
Crossfit
Skills:
10 minutes of Handstand Work
Then for time,
40-30-20-10
Wall Balls (20/14)
Barbell Sumo Hi-Pulls (75/45)
Friday, September 20th
Crossfit
Strength:
Front Squats (5-5-5) @ 60%,65%,70% of 1RM
WOD:
20 minute AMRAP of,
5 Hang Cleans (95/65)
10 OTB Burpee's
15 Kettle Bell Swings (53/35)
Saturday, September 7, 2013
Monday, September 9th
"Nasty Girls"
3 Rounds for time,
50 Air Squats
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)
"Nasty Girls Substitute" *Use this version if unable to perform Muscle Ups.
3 Rounds for time,
50 Air Squats
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)
3 Rounds for time,
50 Air Squats
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)
"Nasty Girls Substitute" *Use this version if unable to perform Muscle Ups.
3 Rounds for time,
50 Air Squats
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)
Tuesday, September 10th
Strength:
Front Squats (5-3-1) warm up, then @ 75%, 85%, 95% 1RM
Then: 12 minute AMRAP of,
40 Double Unders (scale with 40 DU attempts or 120 singles)
5 Snatch Complexes of: 1 Snatch + 2 OH Squats
15 Wall Balls (20/14)
Front Squats (5-3-1) warm up, then @ 75%, 85%, 95% 1RM
Then: 12 minute AMRAP of,
40 Double Unders (scale with 40 DU attempts or 120 singles)
5 Snatch Complexes of: 1 Snatch + 2 OH Squats
15 Wall Balls (20/14)
Wednesday, September 11th
911 Hero WOD
1 Round for time,
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
11 Box Jumps (24/20)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 KB Swings (53/35)
11 Push Jerks (135/95)
11 Toes 2 Bar
11 Deadlifts (135/95)
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
1 Round for time,
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
11 Box Jumps (24/20)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 KB Swings (53/35)
11 Push Jerks (135/95)
11 Toes 2 Bar
11 Deadlifts (135/95)
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
Thursday, September 12th
Strength:
Deadlift (5-5-5) warm up, then @ 75%, 80%, 85% 1RM
Then,
5 Rounds for time,
10 Turkish Get Ups (53/35)
20 Russian Twist (45/25) plates
Deadlift (5-5-5) warm up, then @ 75%, 80%, 85% 1RM
Then,
5 Rounds for time,
10 Turkish Get Ups (53/35)
20 Russian Twist (45/25) plates
Friday, September 13th
SKILLS:
Not for time,
5 Rope Climbs
WOD:
EMOM for 20 minutes,
Odd minutes: 4 Curtis P's (95/65)
*Complex: 1 Clean + Right Leg Lunge + Left Leg Lunge + Push Press
Even minutes: 8 Burpee's
Not for time,
5 Rope Climbs
WOD:
EMOM for 20 minutes,
Odd minutes: 4 Curtis P's (95/65)
*Complex: 1 Clean + Right Leg Lunge + Left Leg Lunge + Push Press
Even minutes: 8 Burpee's
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