Daily WOD

Thursday, December 6, 2012

CORE 3 rounds of max reps of: Wall balls (20″/14″) Box jumps (24″/20″) Push presses (75lbs./55lbs.) Burpees *One minute at each station *Rest one minute between rounds

Wednesday, December 5, 2012

STRENGTH & CONDITIONING Strength Shoulder Press: 5 sets of 3 reps   Metcon 3 sets of Tabata: Air squats with plate 45/25 Ring push-ups Box jumps – 24/20

Tuesday, December 4, 2012

BENCHMARK “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups.   CORE 3 rounds for time of: 15 Sumo Deadlift High-pulls with kettlebell – 2/1.5 pood 15 Front Squats 95/65 lbs Post total time.

Monday, December 3, 2012

STRENGTH & CONDITIONING Strength Front Squat: 5 sets of 3 Metcon As many rounds as possible in 10 mins of: 20 Mountain Climbers 30 Double Unders 500 m Row Post total rounds.

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Saturday, December 1, 2012

CROSSFIT WOD For Time: 20 Thrusters 95 lbs 25Wall Balls 20 lbs 30 Burpees 20 Pull-ups 25Push-ups 30 Air Squats 20 Evil Wheels 25 Kettlebell Swing (Russian)s 2 pood 30 Leg Lifts Post total time. **exercises must be done in… Read more »

Friday November 30, 2012

“November with a Bang!” 3 rounds for max reps of: :50 Wall Balls :30 Rest :50 Toes to Bar :30 Rest :50 Row (calories) :30 Rest Post total reps completed.  *4 minute rounds, 12 minutes total time

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Wednesday, November 28, 2012

STRENGTH & CONDITIONING Strength Shoulder Press: 5 sets of 5 reps Metcon 6 rounds of a group switching sides every round 8 Lateral Ball Slams This is not a timed workout.

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Tuesday November 27, 2012

BENCHMARK “Helton” 3 rounds for time of: 800 m Run 30 Dumbbell Squat Cleans 45/30 lbs 30 Burpees Post total time. CORE 3 sets of 8-12 Deadlifts Rest, then for time: Run 533 m

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Monday, November 26, 2012

STRENGTH & CONDITIONING Strength Front Squat: 5 sets of 5 Metcon For Time: 45 Power Jerks 135/95 Post total time.  

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Saturday, November 24, 2012

CROSSFIT WOD 5 rounds for time of: 10 Snatches 135/95 533 m Run Post total time. CORE 5 rounds for time of: 250 m Row 10 Hang Power Snatches 95 lbs (Or Partner 1 does 10 HPS and Partner 2… Read more »

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