3/26/10

Get them legs a movin' !!!

Warm-Up (comfortable pace)

15-10-5

Knees to Elbow

Burpee

WOD:

5 Rounds for time of:

15 Sumo Dead Lift High Pull w/ KB (70#)

20 Wall Ball (20#)

25 Box Jumps (20")

Durability:

4x 200m sprint (Rest Interval 90 sec)

8x100m sprint (Rest Interval 60 sec)

3/25/10

Please take adequate rest if need today. Sometimes less is more.

For those who are taking a rest today please make it an active recovery day with stretching, foam rolling/massage, hydrating and meditation. For those who have already have had the pleasure of resting have some fun…and do all the above and…

Strength

Back Squat work up to 3 RM --- 15 minutes max to do it

Wod- for time

Row/Run 800m then 3 Rounds of

10 Pull Ups

15 Thrusters (95/75)

20 KB Swings, (55/35)

Row/Run 800 M after the 3 rounds

Cool Down

50 ab mat sit-ups

50 air squats

Work Capacity....it's starting to sound like a dirty word. I wonder if the Swear Word Hall Of Fame is accepting.

3/24/10

Warm-Up

10 minutes

Max rep push-ups when you break form (e.g. put a knee on the ground, lift up an arm etc..) Run 400M…and then back to max rep push-ups…continue this for 10 minutes

Then…..

WOD

3 Rounds (45 Second rest b/w each round)

1 minute max effort, followed by 15 sec. rest between each exercise/transition:

Power Cleans (95)

WallBall (20/14)

DB Thruster (30)

Mountain Climbers (4 count)

Push Press (95)

Burpee

Add up total reps for each round to get your whole score (like Fight Gone Bad)

Be safe, controlled and keep the intensity at its peak! Enjoy yourself!

Please scale Warm-up/WOD as needed, take longer rest b/w rounds if your new.

Alright, Time to get down with a AMRAP! That's As Many Rounds As Possible in whatever time

is designated. See below for example. Thanks to Mike-J for this WOD. Looks like a perfect build

up from yesterday. LOOOVIN' it! POST THOSE RESULTS!

warm-up

4 Rounds of Barbell Complex

6 reps of each

deadlift

barbell row

hang squat clean

front squat

push press

back squat

Rxed--85-95-105-115

Goal is to not drop the bar and be able to add 10 pounds each round but take it slow if need be..eg. 45, 55, 65,75 pds.

Practice technique. Remember it's a warm-up!

"WOD"

AMRAP in 20 minutes

3 Hang Power Snatch (115) then...

2 consecutive rounds of…

3 pullups

6 push ups

9 box jumps…after completing 2^nd round (last BJ) start back with the 3 Hang Power Snatch and then continue with the 2 consecutive rounds and so on...

1 round= 3 hang power snatch and 2 consecutive rounds of pullups, push ups, box jumps

Hope it was a great weekend for everyone! WOD for 3/22/10 is as follows:

5 rounds of:

22 Wall Ball

400m run

Sretch/Rest 5 min, then...

55, 44, 33 22, 11 per round of

Sit-ups

Double Unders (Sub 165, 132, 99, 66, 33 singles as needed)

Yes, it is a double day, but hey it's the second day of Spring. WOOHOO!!

Celebrate CrossFit Style!

"Singles Party"

3 rounds of:

6/side of single arm snatch (2 pood or 55#db)

6/side of pistols (45# plate or bar)

3/side of TGU's (75% max)

6/side of single straight leg dead lift (70#db)

6/side of single arm bench (60#db, rest back on med ball)

6/side diagonal clean/press with med ball (20#)

30 sec/side single arm dead hang (hold as long as poss. to total 30 sec. each)

Que on the "diagonal clean/press": Think about doing a clean from lunge position into the opposite direction ending in a press. Start with ball down by ankle and clean med ball 180 deg. switching legs ending with ball extended over head. Can't figure it out? Do a single arm wall ball for height at 20#.

Last rx'd WOD of the week. Enjoy the weekend. You deserve a good rest!!

Hard day on Wednesday. Doubles at max intensity are mentally very taxing.

The rewards come quickly though, so here's to a new day! Have some plyos!!

W.O.D. FOR 3/18/10

5 PULL-UPS (CHEST TO BAR)

20 PUSH-UP CLAPS

10 "L" PULL-UPS

15 PUSH-UPS (ONE HAND ON MED BALL, EXPLODE UP AND SHIFT HANDS ON BALL. REPEAT)

15 PULL-UPS (STAND IN LINE WITH BAR AND LIFT HEAD TO EITHER SIDE OF BAR FOR EACH REP)

10 PUSH-UPS (TOES ON MED BALL)

20 PULL-UPS (CHEST TO BAR)

5 PUSH-UP CLAPS

5 MINUTE REST

(REST INTERVAL 1 MIN BETWEEN SETS)

SQUAT BOX JUMP 20" X 15 X 4

DEPTH BOX JUMP (UP TO 30", FROM 20") X 8 X 4

LUNGE JUMP SWITCH X 20 X 3

MAX HEIGHT BOX JUMP