Friday, June 3, 2011
Mad Minutes
Warm up: 400 m run, 2 x 10 pvc pass thurs, Samson stretch (20 s ea leg)
Workout:
Performed FGB style
Deadlift
Power clean
Mad Minutes
Warm up: 400 m run, 2 x 10 pvc pass thurs, Samson stretch (20 s ea leg)
Workout:
Performed FGB style
Deadlift
Power clean
Thursday, June 2, 2011
Push & Pull
Warm up: 3 x 10 swings 25#/15#, 30 s hs hold
Workout:
Split Jerk 3. 3. 3. 3
and then. . .
Row 2 K
for time
Push & Pull
Warm up: 3 x 10 swings 25#/15#, 30 s hs hold
Workout:
Split Jerk 3. 3. 3. 3
and then. . .
Row 2 K
for time
Wednesday, June 1, 2011
Untitled
Warm up: 3 rd of Cindy
Workout:
400 m run
50 double unders
15 squat cleans 115#/75 rx; 135/95 rx+
50 ring rows
15 squat cleans
Untitled
Warm up: 3 rd of Cindy
Workout:
400 m run
50 double unders
15 squat cleans 115#/75 rx; 135/95 rx+
50 ring rows
15 squat cleans
Tuesday, May 31, 2011
Core Storm
Warm up: 3 x
-10 squat jumps, 10 push ups, 10 ball slams
Workout:
25 sit ups
100 m run
50 Russian twists (25 ea side)
Core Storm
Warm up: 3 x
-10 squat jumps, 10 push ups, 10 ball slams
Workout:
25 sit ups
100 m run
50 Russian twists (25 ea side)
Monday, May 30, 2011
CrossFit Regional Games Wod #4
Warm up: 50 m broad jump, 50 m run
Workout:
100 pull ups
100 swings 55#/35#
100 double unders
100 ohs 95#/65#
CrossFit Regional Games Wod #4
Warm up: 50 m broad jump, 50 m run
Workout:
100 pull ups
100 swings 55#/35#
100 double unders
100 ohs 95#/65#
Friday, May 27, 2011
Pressed & Ready
Warm up: 4 x 5: mb push ups, sdhp 45#/30#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Pressed & Ready
Warm up: 4 x 5: mb push ups, sdhp 45#/30#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Thursday, May 26, 2011
Angry Cats
Warm up: 2 x 7 swings 50#/30#, burpees
Skill/focus: Deadlift
Workout:
Deadlift 5. 5. 5 @ 65%/75%/85%
and then. . .
Angry Cats
Warm up: 2 x 7 swings 50#/30#, burpees
Skill/focus: Deadlift
Workout:
Deadlift 5. 5. 5 @ 65%/75%/85%
and then. . .
Wednesday, May 25, 2011
Attack of the Racoons
Warm up: 800 m run, practice sledge slams/hollow rocks
Skill/focus: Power Clean
Warm up to work load
Workout:
Attack of the Racoons
Warm up: 800 m run, practice sledge slams/hollow rocks
Skill/focus: Power Clean
Warm up to work load
Workout:
Tuesday, May 24, 2011
Shoulder Press 5 RM
Warm up: tmu dh holds / dip holds
Skill/focus: Shoulder press
Take 2-3 sets to build your load
Workout:
Shoulder Press 5 RM
Warm up: tmu dh holds / dip holds
Skill/focus: Shoulder press
Take 2-3 sets to build your load
Workout: