Daily WOD

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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Friday, November 23, 2012

STRENGTH & CONDITIONING Strength Deadlift: 5 sets of 7 reps Metcon 2 rounds for max reps of: Wall Balls 20/14lbs Box Jump 20″ Push Presses 75/55lbs Row (Cals) Rest Post total reps.  

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Wednesday November 21, 2012

STRENGTH & CONDITIONING Strength Shoulder Press: 5 sets of 7 reps Metcon For Time: 64 Walking Lunges 480 m Sprint Post total time.

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Tuesday November 20, 2012

BECHMARK “Nutts” For time: 10 Handstand push-ups 250/205 lbs Deadlift, 15 reps 25 Box jumps, 30″/24″ box 50 Pull-ups 100 Wallball shots, 20/14lbs 200 Double-unders Run 400 meters with a 45/25lb plate Post total time. CORE For Time: 50 Overhead… Read more »

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Saturday November 17, 2012

CORE As many rounds as possible in 15 mins of: 1 Rope Climb 5 Power Jerks 135/95 lbs 10 Knees-to-chests Post total rounds. CROSSFIT WOD 15 Minute AMRAP of: Overhead Squat 95/65lbs Row 500 mtrs Post Total Reps of Overhead… Read more »

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Friday November 16, 2012

STRENGTH & CONDITIONING Strength Deadlift: 5 sets of 8-12 reps Metcon 6 rounds of: Side Plank Right Side Rest :30 Side Plank Left Side Rest :30 This is not a timed workout

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Thursday November 15, 2012

REDLINE 20-15-10-5-5-10-15-20 reps of: Burpees Toes To Bars Wall Balls 20/14lbs Post total time. CORE 3 rounds of: 10 Hang Power Cleans 135/95lbs 60 ft Dumbbell Lunge 45/25lbs This is not a timed workout.

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