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Monthly Archives: July 2010

WOD 07/31/10

WU

200 meters

Joint mobility

WOD

800 meter run

Box jumps-50 reps   F20/M24

Walkout pushups-75 reps

Medball Russian twist-100 reps total   F14/M20

800 meter run



WOD 07/30/10

WU

Joint mobility and stretching

WOD

800 meter row

70 Dubs (350 singles)

60 Thrusters  F65/M95

50 V-situps

40 Slam ball  F20/M30

30 Pullups

20 Burpees

10 HSPU

07/29/10 Skill/Strength

WU

Front Squat and Back Squat-corrections and proper squat depth

Find 3 rep max weight

WOD

Back Squat-3-3-3-3-3-3-3

WOD 07/28/10

WU

One mile run T/T


WOD

AMRAP 25 minutes

Wallball-12 reps   F14/M20

OH- Kettlebell Swing-12 reps   F16kg/24kg

KTE-12 reps

Jump lunges-12 reps  R/L

WOD 07/26/10

WU

Three rounds:

Spiderman pushups-10 reps

V-sit ups-10 reps

Sit outs-10 reps

WOD

Five rounds:

Power Snatch-15 reps  F65/M95

400 meter run

200 meter row

100 ft. sprint (parking lot)

WOD 07/24/10

WU

Resistance stretching

WOD

Three rounds of:

Ring dips-10 reps (full ROM)

Side lateral box jumps-10 reps

GHD sit ups-10 rep

Row-200 meters (speed row)

Sled push-100 ft F70lbs/M140lbs


WOD 07/23/10

WU

Three rounds of:

Mule kicks-5 reps

Pushups-5 reps

Pullups-5 reps

WOD

10-9-8-7-6-5-4-3-2-1

OHS-F65/M95

Burpee pullup(chest to floor)

Dubs(if you can’t do the dub, multiply x5)

07/22/10 Skill/Strength Oly Lifts

Canada’s Leblanc-Bazinet at the 2010 CrossFit Games

Skill

Clean and hang clean-practice the pull and progression to proper rack position

Strength

Hang Clean-5 reps on the minute every minute (20 minutes) F95/M135

*Failure to perform lift in time, 10 burpees each time!

WOD 07/21/10

WU

Practice handstands- 5 minutes

Five rounds:
Jumprope-60 secs work/15 secs rest


WOD

50 pushups (hand release off floor)

200M Run

15 DB Snatch/Squat- Right Arm   F10-15/M20-25

200M Run

15 DB Snatch/Squat- Left Arm

200M Run

15 DB Thrusters Right Arm  F10-15/M20-25

200M Run

15 DB Thrusters Left Arm

200M Run

15 DB Snatch/Squat- Right Arm

200M Run

15 DB Snatch/Squat- Left Arm

200M Run

50 Pushups (hands release off floor)