Monthly archives: May, 2014

5/30/14

Warm up- 10 mins of wall ball ūüėČ

 

STRENGTH DAY!!!!

Crossfit Total!

10 min to find 1RM Back Squat

10 mins to find 1RM deadlift

10 mins to find 1RM strict Press

 

 

then

21-15-9

kettle bell swing

dead ball slam

* plate push after each round

1



05/29/14

Warm up- 800m run;  20 air squats ; crab walk turf (x2

Strength

3 Front squats on the min for 10 mins @ 80-85%

 

wOD-

150 double unders

100 walking Lunges

50 Wall balls (20/14)

25 Box jumps

10 toes to bar

1 mailbox run



05/28/14

Warm up- tabata wall balls  Indian run Handstand push up progression/ 15 HSPU;  4 way band shoulder stretch (:30 ea. way)

 

WOD

100 shoulder to overhead (155/ 105)

20 squat jumps for each time bar is dropped

rest

1 mile run

 

 



5/27/14

 

Warm up- 75 double unders/250 singles; 10 reverse hand pushups, box stretch

 

20 mins to find 1RM Clean

 

then

WOD-

OPEN WORKOUT 12.1

7 MIN max Burpees



5/24/14

 

 

“21 Guns”

21 Min AMRAP

400m Run

21 HR pushups

21 Box Jumps (24/20)

15 Burpees

9 Pull Upss



5/23/14

Warm up:

turf length

– High knees/ butt kicks

– skip/ power skip

– walking lunges/ broad jumps

 

WOD

25 Lunge Jumps
25 Lateral Burpees
25 Deadlifts 180/120#
25 Wall Balls 20/14#
25 Ring Dips
25 Wall Balls 20/14#
25 Deadlifts 180/120#
25 Lateral  Burpees
25 Lunge Jumps



5/22/14

Warm up: 800m run ;15 Kettlebell swings- American ; max hold L-Sit

 

Mobility:

Box Stretch; Banded Ankle Mobility

 

Strength:

Front Squat-

3-3-3-3-3  * find a 3RM

 

WOD

8 Min AMRAP

8 Thrusters (95/65)

8 Toes to Bar

Bear crawl turf (x2)



5/21/14

Warmup- 400m Indian Run; 15 Bar thrusters; 15 GHD back Extensions; 30 Plate Hops

2Rounds
20/10

4 way Plank holds

Skill:

Burgener Warmup for Snatch

 

WOD-

” Annie”

50-40-30-20-10

Double Unders

Ab Mat Situps



5/20/14

Warmup:

10 burpees; walking lunge stretch; 20 PVC good mornings; 5 KB each arm strict press- push press- push jerk

WOD

5 RFT

20 pull ups

15 Kettlebell swing (2/1.5)

10 Burpee Box Jump Overs (24/20)

Mailbox run

Yea they Crossfit!!!

 



5/19/14

Warmup: 400 m run; HS hold 1min; crab walk turf length (x2); 15 wallballs

Mobility: Box Stretch ; rack position band stretch

Strength:

15 mins to find new 1 RM clean and Jerk

8 each leg – weighted Bulgarian split squats

4 High Box Jumps

 

WOD:
10!

Double unders
Ring Pushups
Power cleans (185/135)

Lucas Parker- Canada West Regional 1st Place winner



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