SWOD
front squat
5×5
WOD
50M Sprint
On the minute 12 minutes
12-7-11
11/8/11
SWOD
Weighted Dips
5×5
(Scaled work on eccentric loading/negatives-Beginners assisted dips)
WOD
AMRAP 12 Minutes (Scaled 12min/ Beginners 8mins)
30 Double Unders (Scaled (S)15 attempts/ Beginner (B)10 attempts)
20 Hand Release Pushups (S 15 pushups / B 10 knee pushups)
15 Air Squats (S 10 Squats/ B 5 Squats)
11/7/11
WOD
In 3 Minutes complete:
200M Run w/ KB (35M-26W0
Amrap T2B
1 Min Rest
Complete 6 Rounds
Score=total T2B
Friday!
WOD
9/12/11
SWOD
Thrusters
1-1-1-1-1-1-1
(use this as skill work not strength if you are not 100% comfortable with the movement)
WOD
Wall ball (20/14)
30 sec on 30 sec off
10 rounds
Score=total reps
http://www.google.com/imgres?q=thrusters&um=1&hl=en&client=safari&sa=N&tbo=d&biw=1024&bih=690&tbm=isch&tbnid=jYJEp-gC8PDQ1M:&imgrefurl=http://stayforevercrossfit.com/%3Fm%3D201008%26paged%3D2&docid=UtFJXLyJag7MCM&w=1024&h=712&ei=ZlltTv2UC4m-tgf67ciyAg&zoom=1
9/3/11
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
9/2/11
WOD
For Time:
12 GHD situps
25 Double-Unders
24 GHD situps
50 D.U.
36 GHD situps
75 D.U.
RX+
48 GHD
100 D.U.
*beginners use abmat situps
Paleo! We can all do it...
9/1/11
WOD
Snatch work or Define max Snatch
And
1k row for time
8/31/11
WOD
For time:
400m Run
150ft Bear Crawl
30 Thrusters (95/65)
150ft Bear Crawl
400m Run
11/24/09
SWOD
Squat 5×5 (set new PR)
Bench Press 5×2 (90-95% of 1 RM)
MWOD
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
