Posts Tagged ‘ Workout ’

Monday am! December 10th WOD

 

 

Mon 12/10

AMRAP in 10 mins-

30 Double Unders (15 attempts)

15 Power Snatches @ 75/55

M1: 65/45

M2: 55/35

M3: 45/25

Monday 11.26.12 You feel so fat after Thanksgiving

Now is the time to work off all that food and drink from last week.  Jackie has come to town to whoop your ass in shape.

“Jackie”

1000 M row

50 thrusters (empty bar)

25 pull ups

After first group finishes the row start second wave on rowers at the same time. Try to start guys first (they usually row faster but are usually slower because they are checking out all the hot girls in Bladium Crossfit)

Monday 9.10.2012 – whooohooo – new week workout!!!

Monday:

Here is new math, not sure who came up with these numbers.  

 

 

 

 

 

 

WOD:

21-18-15-12-9-6-3

Pull up

Push Press 75/55

M1: 65/45

M2: 55/35

M3: 45/25

7182012 Wednesday – Hump Day

skill:
double unders – Wear those long socks.
WOD:
for time:
10 deadlifts 185/125
20 pullups
30 box jumps (24″/20″)
40 KB swings 35/26
50 DUs (no Singles)
40 KB
30 box jumps
20 pullups
10 deadlifts
M1: (165/105)
M2: Bands (135/85) – (24/20)
M2: Bands (115/65) – (24/20)
Here is a video you might want to watch to glean some DU’s tips

7172012 Tuesday

Skill:

OH Squats (Aka: Overhead Squats)

WOD:

4 rounds for time:
10 Toes to Bar
Throw overhead Medicine ball to end of field/lot to cone and back (20/16)
shuttle run – start at end – 25, 50, 75
5 OH squats (95/65)
10 burpees
shuttle run -start at end – 25, 50, 75
M1: 75/45
M2: 65/35
M3: 45/15
Tuesday is also 6:30-7 AM and PM Strength class

We’ll be doing Front Squats 10 (50%), 8 (75%), 5X5 (90%)
This is a key building block for so many other lifting moves.  Building strength here will allow you to increase your snatch, Clean and so many more.
Check out Caleb on the 400 meter run from last Friday’s Reebok Crossfit games
Here are some shots from today’s workout

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6/21

Thursday

Skill:1 mile run test

8 rounds

10Wallball 20/14

10Push press 95/65

5 Parallette jump throughs (there back is one)

M1:75/50

M2:65/35 16/12

M3:45/25 12/8

*Cardio Class

Skill:1 mile run test

10 rounds

10Wallball 12/8

10Push press :65/35

5 Parallette jump throughs

*Strength Class

Bench 5×5 70%,75%,3×80%

5×2 120% load OH

Check out this Video for Good Wall Ball Tips: