Daily WOD

Wednesday, December 12, 2012

STRENGTH & CONDITIONING Strength Shoulder Press: 5 sets of 2 reps Metcon Complete as many rounds as possible in 10 mins of: Bent Over Barbell Row, 95/65 lbs Run, 320 m  

Tuesday, December 11, 2012

Benchmark “Mitch” 5 rounds for time of: 20 Cleans 135/95lbs 20 Burpee Box Jumps 24/20″ *Rest 1 minute at end of each round. Core 3 rounds for time of: 320 m Run Push Jerk (135 lbs/95 lbs) Post total time.

Monday, December 10, 2012

STRENGTH & CONDITIONING Strength Front Squat: 5 sets of 2 Metcon Complete as many rounds as possible in 15 mins of: 2 Rope Climbs 10 Scissor Kicks Wall Sit, 1 min Post total rounds.

Saturday, December 8, 2012

***All classes have the same workout*** CROSSFIT WOD Complete as many rounds as possible in 20 mins of: Run, 320 m 20 Wall Balls, 20/14 lbs 20 Kettlebell Swings, 32/24 lbs 20 Walking Lunges

Friday, December 7, 2012

STRENGTH & CONDITIONING Strength Deadlift: 5 sets of 3 Metcon “Baseline” For Time: 320 m Run 40 Air Squats 30 Sit-ups (abmat) 20 Push-ups 10 Pull-ups Post total time. Guest 1X CFCOA Athletes 2X.      

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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