Friday, May 6, 2011
More Burpees
Warm up: 400 m run, tmu of squat holds / renegade rows 30#/20#
Workout:
Romanian deadlifts @3011
rest 90 s
3 sets
and then. . .
More Burpees
Warm up: 400 m run, tmu of squat holds / renegade rows 30#/20#
Workout:
Romanian deadlifts @3011
rest 90 s
3 sets
and then. . .
Thursday, May 5, 2011
Cinco de Martillo
Happy B-lated Birthday Anat
Warm up: 3 x 5 wall balls, ring rows, burpees
Hammer
power cleans x 5 135#/95#
Cinco de Martillo
Happy B-lated Birthday Anat
Warm up: 3 x 5 wall balls, ring rows, burpees
Hammer
power cleans x 5 135#/95#
Wednesday, May 4, 2011
Old School
& Happy Belated Bday Jenn
Warm up: 2 min jumprope, 3 rds of Cindy
Workout:
40 burpees
400 m run
Old School
& Happy Belated Bday Jenn
Warm up: 2 min jumprope, 3 rds of Cindy
Workout:
40 burpees
400 m run
Tuesday, May 3, 2011
Step It Up
Warm up: Samson stretch 3 x 10 pass thrus, back x, pvc ohs
Workout:
Step ups x 5 ea
rest 90 s
5 sets
and then. . .
Step It Up
Warm up: Samson stretch 3 x 10 pass thrus, back x, pvc ohs
Workout:
Step ups x 5 ea
rest 90 s
5 sets
and then. . .
Monday, May 2, 2011
CrossFit Games Open 11.6
Warm up: 400 m run, tmu of
-wall ball burpees and plank holds
-sdhp 45/30 and sit ups
-squats and L sits
Workout:
CrossFit Games Open 11.6
Warm up: 400 m run, tmu of
-wall ball burpees and plank holds
-sdhp 45/30 and sit ups
-squats and L sits
Workout:
Saturday, April 30, 2011
Having a Ball . . .
. . . wish we were in the Keys
Warm up: 400 m run, 25 walkout push ups
Workout:
Teams of 2
Having a Ball . . .
. . . wish we were in the Keys
Warm up: 400 m run, 25 walkout push ups
Workout:
Teams of 2
Friday, April 29, 2011
Beachtime
Warm up: 2 rds of 10 mb cross pu (5 ea), 20 renegade rows (10 ea) 30#/20#
Skill/focus: Bench Press
2 x 5, 1 x 3
Workout:
Beachtime
Warm up: 2 rds of 10 mb cross pu (5 ea), 20 renegade rows (10 ea) 30#/20#
Skill/focus: Bench Press
2 x 5, 1 x 3
Workout:
Thursday, April 28, 2011
Control & Let Go
Warm up: 4 x 5 of
-lunges ea leg, sit ups, back ext
Skill/focus: DB Lunge
Workout:
Control & Let Go
Warm up: 4 x 5 of
-lunges ea leg, sit ups, back ext
Skill/focus: DB Lunge
Workout:
Wednesday, April 27, 2011
Track Meet
Warm up: 800 m run, agility drills
Workout:
800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 3 min
Track Meet
Warm up: 800 m run, agility drills
Workout:
800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 3 min
Tuesday, April 26, 2011
Deadlift 5 RM
Warm up: tmu of push ups / sdhp 45#/30#
Skill/focus: Deadlift
2 x 5, 1 x 3
Workout:
Deadlift x 5
Deadlift 5 RM
Warm up: tmu of push ups / sdhp 45#/30#
Skill/focus: Deadlift
2 x 5, 1 x 3
Workout:
Deadlift x 5