Friday, April 15, 2011
FryDay
Happy Birthday Jimmy
Warm up: 400 m run, 3 rds of 10 squat jumps, 10 v ups
Workout:
12 pull ups
12 dips
10 RFT
Thursday, April 14, 2011
Who Do You Carry Your Torch For?
Warm up: 3 rds of 15 box jumps, 15 wall balls, 10 back x
Workout:
10 renegade rows w/ push up 40#/30#
Who Do You Carry Your Torch For?
Warm up: 3 rds of 15 box jumps, 15 wall balls, 10 back x
Workout:
10 renegade rows w/ push up 40#/30#
Wednesday, April 13, 2011
CrossFit Games WOD 11.3
Warm up: 100 m sprint, samson stretch (hold 20 s per side)
Workout:
AMRAP in 5 minutes
Squat clean & Jerk 165#/110#
CrossFit Games WOD 11.3
Warm up: 100 m sprint, samson stretch (hold 20 s per side)
Workout:
AMRAP in 5 minutes
Squat clean & Jerk 165#/110#
Tuesday, April 12, 2011
Hansen (open classes)
Warm up: 400 m run, 15 pvc pass thrus
Workout:
30 swings 75#/55#
30 burpees
45 ab mat sit ups
5 RFT
Hansen (open classes)
Warm up: 400 m run, 15 pvc pass thrus
Workout:
30 swings 75#/55#
30 burpees
45 ab mat sit ups
5 RFT
Monday, April 11, 2011
Jump!
Warm up: tmu of double unders (or singles)
Workout:
1 sit up, 1 push up, 1 air squat
25 du's or 75 singles
Jump!
Warm up: tmu of double unders (or singles)
Workout:
1 sit up, 1 push up, 1 air squat
25 du's or 75 singles
Saturday, April 9, 2011
Murph
Warm up: 400 m run, 2 rds of Cindy
Workout:
1 mile run 20#/10#
100 pull ups
200 push ups
300 squats
1 mile run
for time
Murph
Warm up: 400 m run, 2 rds of Cindy
Workout:
1 mile run 20#/10#
100 pull ups
200 push ups
300 squats
1 mile run
for time
Friday, April 8, 2011
In Over Your Head
Warm up: 400 m OH run stopping at the 100, 200 and 300
and performing 5 snatches each side and 5 oh squats ea side 20#/10#
In Over Your Head
Warm up: 400 m OH run stopping at the 100, 200 and 300
and performing 5 snatches each side and 5 oh squats ea side 20#/10#
Thursday, April 7, 2011
Bench Press
Warm up: 3 x 5 of
push ups, ring rows, wall balls, ball slams
Skill/focus: Bench Press
2-3 light warm up sets
Workout:
Bench Press
Warm up: 3 x 5 of
push ups, ring rows, wall balls, ball slams
Skill/focus: Bench Press
2-3 light warm up sets
Workout: