1700, Tuesday, 18 September 2012

Warm Up

Main Site WOD  www.crossfit.com

We do whatever they post....

0830 and 1700, Monday, 17 September 2012

Warm Up

Morning Met Con:

15 min AMRAP

10 San Bag get ups
10 box jumps
10 push press (50lbs)
80 m sprint

Afternoon Strength Program:

Every minute on the minute for 20 minutes perform
 2 x push jerk (115lbs) and 2 weighted pull ups (35lbs)

1400, Sunday, 16 September 2011

Warm Up

Partner WOD:

2 PERSON TEAMS, AMRAP 10 MIN:

• 40 KB Swings (1.5pd, 54#/1 pd, 36#)
• 30 Burpees
• 20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
• 10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time. Score is total number of reps in 10 min

Time TBD, Saturday, 15 September 2012

Warm Up

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

0830 and 1700, Friday, 14 September 2012

Warm Up

Morning Met Con:
10 rounds for time
10 pull ups
10 walking lunges

Afternoon Met Con:

4 x 800m run (rest two minutes between sets)

0830 and 1730, Thursday, 13 September 2012

Warm up

Morning Strength:
5 x 5 pull up
5 x 5 press

Run 5k (run hard 1 min jog 1 min)

Afternoon strength:
5 x 5 squat
5 x 5 dead lift
5 x 5 ring dip

5 x 25 second hand stand hold

0830, Wednesday, 12 September 2012

Same WOD as 11 September.  Good luck!