Tuesday, July 31, 2012

120731

WOD
5 rounds of:
16 Front Rack Lunges (115/75)
12 Pull-ups
8 Push Press (115/75)

Monday, July 30, 2012

120730

WOD
5 rounds of:
AMRAP in 3 minutes of:
3 Push Press (135/95)
6 Toes to Bar
9 Box Jumps (24"/20")

Friday, July 27, 2012

120727

WOD
10 rounds of:
7 Wall Ball
5 Burpees

Thursday, July 26, 2012

120726

WOD
5 rounds of:
1 minute 100m Run
1 minute max Pull-ups
1 minute 100m Run
1 minute max KB Swings (24kg/16kg)

Wednesday, July 25, 2012

120725

WOD
For 15 minutes,
every minute on the minute perform:
1 Power Clean
3 Front Squats
2 Shoulders to overhead anyway

For max weight for the complex.

Tuesday, July 24, 2012

120724

WOD
AMRAP in 12 minutes of:
3 Deadlifts
6 Push-ups
20 Double Unders

Beg (135/95)
Int   (225/135)
Adv(315/185)

Monday, July 23, 2012

120723

WOD
3 Rounds of:
10 One Armed DB Split Snatch (55/35)
20 Push-ups
10 One Armed DB Split Snatch (55/35)
40 Squats

Friday, July 20, 2012

120720

WOD
For 10 minutes:
Every Minute on the minute perform:
3 Clean and Jerks
Max effort Box Jumps

goal- max cumulative box jumps

Beg (95é65)
Int   (135é95)
Adv(185é115)

Thursday, July 19, 2012

120719

WOD
30-20-10
Hang Power Clean (95/65)
Burpees
Pull-ups
Split Lunges

Wednesday, July 18, 2012

120718

WOD
800m Run
9 Overhead Squats (155/105)
30 Double Unders
400m Run
15 Overhead Squats (135/95)
40 Double Unders
200m Run
21 Overhead Squats (115/75)
50 Double Unders

Tuesday, July 17, 2012

120717

WOD
5 rounds of:
20 Wall Ball
10 Toes to Bar
15 KB Swings (24kg/16kg)

Monday, July 16, 2012

120716

WOD
AMRAP in 15 minutes of:
5 Handstand Push-ups
10 Chest to Bar Pull-ups
15 Box Jumps

Friday, July 13, 2012

120713

WOD
10,9,8,7,6,5,4,3,2,1
Thrusters
100m run between rounds

Beg (65É45)
Int   (95é65)
Adv(115é75)

Thursday, July 12, 2012

120712

WOD
9-15-21-15-9
Pull-ups
Ring Dips

Wednesday, July 11, 2012

120711

WOD
21-18-15-12-9-6-3
Hang Clean
Burpees

Beg (65+10lbs/45+5lbs)
Int   (65+20lbs/45+10lbs)
Adv(95+20lbs/65+10lbs)
*For the hang Cleans start with the initial weight as Rx. Then at the start of every round add the second Rx weight to the bar (ex. Adv. Men's weight would look like 95-115-135-155-175-195-215)

Tuesday, July 10, 2012

120710

WOD
5 rounds of:
6 Power Snatch
50 Double Unders
12 Knees to Elbows

Beg (75/55)
Int   (115/75)
Adv(135/95)

Monday, July 9, 2012

120709

WOD
AMRAP in 12 minutes of:
7 Box Jumps (24"/20")
Plyo Push-ups
KB Swings (24kg/16kg)

Friday, July 6, 2012

120706

WOD
Running CrossFit Disco!
10,9,8,7,6,5,4,3,2,1
Power Clean (75% of 3RM)
Pull-ups
100m run between rounds

Thursday, July 5, 2012

120705

WOD
7 rounds of:
12 Front Rack Lunges (95/65)
12 Knees to Elbows
12 Burpees

Wednesday, July 4, 2012

120704

WOD
5 rounds of:
6 Push Press
12 Pull-ups
50 Double Unders

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, July 3, 2012

120703



*My daughter and I saw this ad during the US Olympic Track and Field trials. She sat there in silence fixed on the TV. After a bit of a pause when the commercial ended to take in what was being said she turned to me and said, "....that was a good commercial." I agreed with her. The funny thing is I don't think she realized it was for shoes. Don't set limits on your daughters.

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Squat Cleans
6 Box Jumps
9 Toes To Bar

Beg (75/55)(24"/20")
Int   (115/75)(30"/24")
Adv(155/105)(36"/28")