Posts Tagged ‘ training ’

Wednesday

10 rounds

400 M row

1 minute stand up pedal on bike

20 push up or pull ups or a little of both. (partition reps however you would like)

M1:9 rounds

M2:8 rounds

M3: 7 rounds

Bladium Soccer is now 2-1 with our win last night. The game was much closer this week 8-6 due to Chantell playing with us.

Tuesday

21-15-9

Ground to over head 135/95

box jump over burpees

+

2k row

Post soccer game! Losers had to do burpees, but look how happy they all are still.

8/2

Olympic event

Soccer game (teams of 3 first to 2 points tournament style)  + partner carry races

 

10 minute AMRAP of:

12 Pullups
12 Box Pistols
12 Hand Release Pushups

 

07.30.2012 Monday

Olympic event

Standing Broad jump (tape measure will be under stereo) + biggest 360 spin (measure as accurately as possible) Olympic events are scored like Crossfit games 1st place = 1 pt 2nd place = 2pts. 

 

4 rounds for time of:

5 Power Snatches 95/65

10 BB Step-ups 20″ 95/65
20 Bar Lateral Burpees

 

M1:75/50

M2:65/35

M3: 45/25

 

7/10

10-9-8…3-2-1

Wallball 20/14

Weighted sit ups (chin touches ball at all times)

Ball slam 20/14

M1:16/12

M2:14/10

M3:12/8

Strength

5×3 Deadlift (2 sets to work up to working weight 80% then 5×3)

3×45-60 second super mans

Coach Caleb competing at that regionals

6/15

3 rounds:
10 HSPU (1 abmat under head)

10 Pull-ups

30 seconds of L-sit

Run 300 m

M1:2 abmats

M2: 2 abmats/ band pullup

M3: 10 kick up to handstand (hold 1 second at top)/ band pull up.

 

daily running struggles…

5/30

Skill: Legless Rope climb 1 on the minute for 10 minutes

Then

10 x 50 meter sprint tests

4 rounds for time:

12 Consecutive Deadlifts (225/155)

10 Burpees

M1:185/125

M2:155/105

M3:135/95

Here’s a video on Mikko Salo the 2009 Crossfit Games champion. He is a firefighter from Finland. He is an amazing athlete and incredibly encouraging to watch.