WOD AT 0800 (NAVY VS. NOTRE DAME IS AT 0900)
Warm Up
Met Con:
1 round
Bar may not be set down, rest load on thighs or in hip crease (5 burpee penalty for setting on ground)
100x Hang power clean (115#/75#)
Friday, August 31, 2012
0800, Saturday, 31 August 2012
Warm Up
Met Con:
1 round
Bar may not be set down, rest load on thighs or in hip crease (5 burpee penalty for setting on ground)
100x Hang power clean (115#/75#)
Thursday, August 30, 2012
0900 and 1730, Friday, 31 August 2012
Dynamic Warm Up
Skill: 10 minutes of Squat Snatch work
Care of CrossFit Apex: http://www.crossfitapex.com/
Reps 21...15...9 for time of:
Deadlift 95/65#
Hang Cleans 95/65#
Front Sqts 95/65#
Push Jerks 95/65#
Thursday, 1730, 30 August 2012
WARM UP
BACK SQUAT 5 X 5 X 5 X 5 X 5
PRESS 5 X 5 X 5 X 5 X 5
DEADLIFT 5 X 5 X 5 X 5 X 5
BACK SQUAT 5 X 5 X 5 X 5 X 5
PRESS 5 X 5 X 5 X 5 X 5
DEADLIFT 5 X 5 X 5 X 5 X 5
Monday, August 27, 2012
0800, Tuesday, 28 August 2012
Warm up
For time:
Row 500
50 pull ups
50 sit ups
50 push ups
50 Air squat
For time:
Row 500
50 pull ups
50 sit ups
50 push ups
50 Air squat
Sunday, August 26, 2012
0800, Monday, 27 August 2012
WARM UP
MET CON:
5 ROUNDS FOR TIME:
5 FRONT SQUATS
10 BOX JUMPS
5 PUSH PRESS
Friday, August 24, 2012
Thursday, August 23, 2012
Wednesday, August 22, 2012
Tuesday, August 21, 2012
0800, Wednesday, 22 August 2012
Warm up
Press: 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2
once complete with 10 sets of 2 press do the following
2 minute AMRAP ring rows
Monday, August 20, 2012
0830, Tuesday, 21 August 2012
Warm up
Met Con:
5 x 250m row
While one person rows the rest do the following:
10 air squats
10 push ups
10 sit ups
Keep rotating through squats, push ups, and sit ups until it is your turn to get back on the rower.....
Row fast or your buddy does more work
Met Con:
5 x 250m row
While one person rows the rest do the following:
10 air squats
10 push ups
10 sit ups
Keep rotating through squats, push ups, and sit ups until it is your turn to get back on the rower.....
Row fast or your buddy does more work
Sunday, August 19, 2012
0830, Monday, 20 August 2012
THIS ONE WILL BE DONE THIS WEEK
Skill:
Practice Wall Ball for 5 minutes (critique each other)
Met Con:
complete 200 ammo can push press
***complete 5 burpees every minute on the minute!!
5 MINUTE REST THEN:
Follow up with TABATA SIT UPS.......
Friday, August 17, 2012
1000, SATURDAY, 18 AUG 2012
WARM UP
400 m run
50 power cleans
40 box jumps
30 pull ups
20 air squats
400 m run
400 m run
50 power cleans
40 box jumps
30 pull ups
20 air squats
400 m run
Monday, August 6, 2012
Sunday, August 5, 2012
5 August 2012
Warm Up
Every minute on the minute for 20 minutes 5 weighted ring dips
Met Con
10 minute AMRAP
10 back squat (135)
40 m walk with weight on your back (135)
10 front squat (135)
(Weight never comes off your back, if it does 10 burpee penalty)
Every minute on the minute for 20 minutes 5 weighted ring dips
Met Con
10 minute AMRAP
10 back squat (135)
40 m walk with weight on your back (135)
10 front squat (135)
(Weight never comes off your back, if it does 10 burpee penalty)
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