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Monthly Archives: June 2011

07/01/11 WOD

 

WU

400 meters

Jumprope-10 minutes

WOD

AMRAP 20 min.

Dumbbell  snatch-10 reps R/L  (F15/M35)

Burpee tuck rolls-5 reps

200 meter medball run-(F14/M20)

06/29/11 WOD

 

WU

Myofascial roll out

Agility ladder

WOD

Three rounds:

Tire sled pull-200 ft

T2B-25 reps

Rope climb-2 ascents (10 mod)

Hang power clean-10 reps (F95/M135)

800 meters

06/27/11 WOD

 

 

 

WU

Myofascial roll out

1 mile T/T

WOD

Four rounds:

OHS-12 rep (F65/M95)

Muscle ups-6 reps

SDLHP-12 reps (F65/M95)

200 meters


06/25/11 WOD “Death by Steph!”

 

WU

Parking lot agility drills

WOD

“Death by Steph!”

20 sec. work/10 sec. rest

Five rounds of:

200 meter hose sprint

OH KB Swing

Air Squat on medball

Jump slamball

Burpee

“The Wall”




06/24/11 WOD “Rhonda”

Happy Birthday Rhonda!
WU
Myofascial roll out
Joint mobility
Jumprope -10 minutes
WOD
For time:
21-15-9 Squat Clean (135/95)
50 Pushups (release after each set)

06/23/11 Skill/Strength

Scott busting a WOD at Rocinha CrossFit, Brazil!

Skill

Power Clean-progression from dead position

Strength

Hang Clean-3-3-3-3-3-3-3

06/22/11 WOD “UFC Champion Jose Aldo!”

WU

Myofascial  roll out

Pullup-progression

WOD

25 HSPU

135/95 Pushpress-25 reps

25 Boxjumps

50 Pullups

100 Wallball

200 Double unders

Run 400 meters-M45lb/F25lb plate