May 21, 2012 0
Jackie getting after the KB swings at tonights 730 WOD!
Strength: EMOM for 7 minutes complete 3 HSPU’s (remainder of minute grip 53/35 KB’s or 45/25 DB’s)
Metcon:
750m Row for Time
Followed By - AMRAP 6 Minutes:
1 Rope Climb (sub 2 rope pulls)
3 Deadlifts (315/185)
10 Pushups (5W)
Wednesday 5/23 WOD:
Metcon – For Time:
50 Double Unders
15-12-9
Front Squats (155/105)
Deadhang Pullups (Sub ring rows if no deadhang pullup)
Burpees
50 Double Unders
May 20, 2012 0
Andrew loving the farmers carries.
Strength: EMOM for 8 minutes complete 1 Power Snatch/1 Hang Power Snatch (choose load)
Metcon – AMRAP 10 Minutes:
200m Run
10 KB Swings (53/35)
10 V-Ups
Followed By: 5 minutes of single leg squat skill work
Tuesday 5/22 WOD:
Strength: EMOM for 7 minutes complete 3 HSPU’s (remainder of minute grip 53/35 KB’s or 45/25 DB’s)
Metcon:
750m Row for Time
Followed By - AMRAP 6 Minutes:
1 Rope Climb (sub 2 rope pulls)
3 Deadlifts (315/185)
10 Pushups (5W)
May 19, 2012 0
Yea Jeremy!!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
AMRAP 12 Minutes:
15 SDHP’s (75/55)
12 Wallballs (20/14)
9 Box Jumps (24/20)
Monday 5/21 WOD:
Strength: EMOM for 8 minutes complete 1 Power Snatch/1 Hang Power Snatch (choose load)
Metcon – AMRAP 10 Minutes:
200m Run
10 KB Swings (53/35)
10 V-Ups
Followed By: 5 minutes of single leg squat skill work
May 18, 2012 0
Crowe and Dr. Tony doing work!
Metcon – “Partner WOD – Teams of 2″
400m Run
50 Deadlifts (225/135)
100 Pushups (50W)
50 Toes to Bar
400m Run
Sunday 5/20 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
AMRAP 12 Minutes:
15 SDHP’s (75/55)
12 Wallballs (20/14)
9 Box Jumps (24/20)
May 17, 2012 0
Kelly P. snatching some big weight!
Strength: Push Press 1-1-1-1-1
Metcon:
500m row then rest until top of next minute…
1 minute max rep power cleans (135/95)
followed by:
AMRAP 6 Minutes:
3 Muscle ups (2:1 dips if no muscle up/3:1 pushups if no dips)
5 Front Squats (135/95)
Followed By: Max Handstand Hold
Saturday 5/19 WOD:
Metcon – “Partner WOD – Teams of 2″
400m Run
50 Deadlifts (225/135)
100 Pushups (50W)
50 Toes to Bar
400m Run
May 16, 2012 0
Get your back squat on people!
Strength: Back Squat 1 Rep Max
Metcon – Every Minute on the minute for 10 minutes:
5 Power Snatches (95/65)
10 KB Swings (53/35)
Max Lateral Hops in remainder of minute (Over Barbell)
*Score is total lateral hops in 10 minutes
Friday 5/18 WOD:
Strength: Push Press 1-1-1-1-1
Metcon:
500m row then rest until top of next minute…
1 minute max rep power cleans (135/95)
followed by:
AMRAP 6 Minutes:
3 Muscle ups (2:1 dips if no muscle up/3:1 pushups if no dips)
5 Front Squats (135/95)
Followed By: Max Handstand Hold
May 15, 2012 0
Ramos hitting some good looking swings!
Metcon – AMRAP 20 Minutes:
100m Farmers Carry (53/35 or 45/25)
10 CTB Pullups
400m Run
Thursday 5/17 WOD:
Strength: Back Squat 1 Rep Max
Metcon – Every Minute on the minute for 10 minutes:
5 Power Snatches (95/65)
10 KB Swings (53/35)
Max Lateral Hops in remainder of minute (Over Barbell)
*Score is total lateral hops in 10 minutes
May 14, 2012 0
Rich looking good in the bottom position of the handstand pushup!
Strength: Power Clean Team Circle – Each athlete using 80% of their 1 rep max, groups of 5 complete 1 rep at a time until each member has performed 10 reps…
Metcon - AMRAP 10 Minutes:
5 Push Press (135/95)
10 Box Jumps (24/20)
25 Double Unders
Followed By: 2 minutes of L-Sit Hold – accumulate as many seconds as possible in the L-Sit…
Wednesday 5/16 WOD:
Metcon – AMRAP 20 Minutes:
100m Farmers Carry (53/35 or 45/25)
10 CTB Pullups
400m Run
May 13, 2012 0
Megan looking great and working hard as ever!
Strength: Weighted Pullups 2-2-2-2-2
Metcon – Ten Rounds For Time:
5 Thrusters (115/75)
5 Burpees
100m Sprint
*Rest 1 minute between Rounds
Followed By: 6 Rounds of Tabata V-Ups
Tuesday 5/15 WOD:
Strength: Power Clean Team Circle – Each athlete using 80% of their 1 rep max, groups of 5 complete 1 rep at a time until each member has performed 10 reps…
Metcon - AMRAP 10 Minutes:
5 Push Press (135/95)
10 Box Jumps (24/20)
25 Double Unders
Followed By: 2 minutes of L-Sit Hold – accumulate as many seconds as possible in the L-Sit…
May 12, 2012 0
Kevin, Jeff and Crowe getting it done...
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
50′ High Bar Prowler Push (M – 45’s / F – 25’s)
50′ Sprint
15 Power Cleans (135/95)
15 Pushups
50′ Sprint
50′ Low Bar Prowler Push (M – 45’s / F – 25’s)
12 Power Cleans (135/95)
12 Pushups
50′ High Bar Prowler Push (M – 45’s / F – 25’s)
50′ Sprint
9 Power Cleans (135/95)
9 Pushups
50′ Sprint
50′ Low Bar Prowler Push (M -45’s / F – 25’s)
Monday 5/14 WOD:
Strength: Weighted Pullups 2-2-2-2-2
Metcon – Ten Rounds For Time:
5 Thrusters (115/75)
5 Burpees
100m Sprint
*Rest 1 minute between Rounds
Followed By: 6 Rounds of Tabata V-Ups
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
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