CrossfitWOD

Fri - Sep 19, 2014 : Lets do this thing
Friday

*There will no child care for this Saturday Sept. 20th
On-Ramp:
200m Lunge for time

CrossFit:
400m Lunge for time

CrossFit +:
-Accumulate 20m HS Walk
-10s HS Hold/2 Strict HSPU/10s Hold
-Repeat w/ 15s Hold with 3 Strict HSPU
-Repeat w/20s Hold with 4 Strict HSPU

5 Rounds
10 WB
10 Box Jump Overs (24/20)
10 Hip Ext
200m Run
Rest
50 Burpees to 1ft. Target for time

Strength:
snatch
75% 1x2
80% 1x2
85% 2x1
90% 2x1

cln&jrk 75%1x2
80% 1x2
85% 1x1
90% 1x1
F.S.:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

Thu - Sep 18, 2014 : One more day till Friday
039e91b9161698a0aed4bde377401fc6

On-Ramp:
F.S. Tech.
*THEN*
15-12-9
F.S.
KTE

CrossFit:
7x3 F.S.
*THEN*
21-15-9
F.S. (135/95)
TTB

CrossFit +:
10 MU for time (all singles)
Rest
50 HSPU for time
Rest
5K Recovery Row

Strength:
snatch 80% 1x2
85% 3x2

pc+hsc+cln 75% 1x3
80% 3x3

Press/Bench:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

Wed - Sep 17, 2014 : Benchmark Wednesday!
Tuesday-motivation

On-Ramp:
Press Tech.
*THEN*
1/2 Cindy

CrossFit:
1RM Strict Press
*THEN*
"CINDY"
20min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

CrossFit +:
CLASS WOD

Strength:
DL:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%
Weighted Pull-Ups: 7x3
Weighted Dips: 7x3

Tue - Sep 16, 2014 : Interval work time
Untitled

*COME GET YOUR FREE FUNCTIONAL MOVEMENT SCREENING FOR FREE THIS SATURDAY @ 8AM HOSTED BY WARD CHIROPRACTIC!
Functional movement screening is a series of seven screens that will reveal your movement patterns, identify any asymmetries in your structure, and help you avoid injury. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. If you continue to train with dysfunctional movement (weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to work out to you highest potential. Especially when starting a sport like CrossFit, which tests your body to the extremes of flexibility and strength. The functional movement screening will help you learn about your body and organize what you need to do to make sure that your transition into CrossFit is smoother.

On-Ramp:
4 Rnds of Tabata
HS Hold
Hollow Body Holds
*THEN*
4 Rounds
2 min Running Clock
200m Row
7 DL
Max Jump Rope
1min Rest

CrossFit:
8 Rounds of Tabata
HS HOLDS
HOLLOW BODY HOLDS
*THEN*
7 Rounds
2 min Running Clock
200m Row
7 DL (315/205)
MAX DU
Rest 1 min

CrossFit +:
-Accumulate 1 min in bottom of pistol on each leg
-Accumulate 30s one arm HS on each arm
-Accumulate 2 min L-SIt

15min AMRAP
20 KBS (55/35)
30 DU
200m Run

Strength:
cleans 80% 2x3
85% 3x2

rk jerks 80% 2x3
85% 3x3


clean pulls 100% 2x5
105% 2x5

Press: 5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

Mon - Sep 15, 2014 : Helen-ish
Fitness-motivation-6-210x210

On-Ramp:
3 Rounds
200m Run
12 Pull-Ups
6 Hang Squat Snatches

CrossFit:
Strength: 8x2 Hang Squat Snatch
*THEN*
3 Rounds
400m Run
21 Pull-Ups
12 Hang Squat Snatches (95/65)

CrossFit +:
-Breathing TTB Tech. (ask me or Mark)
-3x5 Strict TTB

5 Rounds
10 TTB
10 Push-Ups
10 Box Jump Over (24/20)
Rest 2 min
2000m Recovery Row

Strength:
"Week 4"
ps+hss+sn 60% 2x3
65% 2x3

sn bal 80% 2x3
85% 1x2

clean shrugs 125% 3x5

Back Squat:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

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