CrossFit WOD
5 rounds for time of:
5 Handstand Push-ups
5 Front Squats 135 lbs
5 Ring Dips
Strength WOD
Wendler Week 3 Back Squat
Squat 5 reps @ 75%
Squat 3 reps @ 85%
Squat 1+ reps @ 95%
Wednesday, 21 March 2012
Wednesday, 21 March 2012 by
Wednesday, 14 March 2012
Tuesday, 13 March 2012 by
Wendler Strength Training
Week 2 Deadlift
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
Jeremy
21-15-9 Reps of:
Overhead Squats
Burpees
Burpees
Mobility WOD
Tuesday, 13 March 2012
Monday, 12 March 2012 by
Wendler Strength Training
Week 2 Shoulder Press
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
Tabatas!
8 x :20/:10 intervals of the following
(4 minutes per round)
(4 minutes per round)
Kettlebell Thruster (35/53#)
Rest 1 minute
V Sit-ups
Rest 1 minute
Air Squats
Rest 1 minute
Kettlebell Swings (35/53#)
Rest 1 minute
V Sit-ups
Rest 1 minute
Air Squats
Rest 1 minute
Kettlebell Swings (35/53#)
Mobility WOD
Monday, 12 March 2012
Sunday, 11 March 2012 by
Wendler Strength Training
Week 2 Back Squat
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
As many rounds as possible in 16 mins of:
400 m Run
20 Push-ups
6 Turkish Get-Ups 35/53 lbs
Mobility WOD
Friday, 09 March 2012
Thursday, 8 March 2012 by
Strength WOD
Wendler Week 1
Make up any of the four lifts you’ve missed: squat, press, deadlift, pull-ups
Pull-up (weighted)
5 @40% of 1 rep max
5 @50%
3 @60%
5 @65%
5 @75%
5+ @85% (stop short of failure)
Andy gets it done on 12.3
CrossFit WOD
3 rounds for time of:
5 Pull-ups (strict)
15 Box Jumps (Top to Top)
20 Kettlebell Snatches
Mobility WOD
Slay the Chupacabra!
Tuesday, 06 March 2012
Monday, 5 March 2012 by
Wendler WOD
Shoulder Press
5 @ 65%
5 @ 75%
5+ @ 85%
If you didn’t do the deadlift yesterday, do it today.
A war face to make Athena proud!
CrossFit WOD
As many rounds as possible in 11 mins of:
5 Handstand Kickouts to Plank
7 Pull-ups
10 meter Cartwheels
12 Double Unders
Post total rounds.
Mobility WOD
02 March 2012
Friday, 2 March 2012 by
Strength WOD
You should have completed a one-rep max (1RM) in the Deadlift, Shoulder Press, and Back Squat this week.
Speed Through the Middle!
CrossFit WOD
5 Rounds of:
200 m Row
10 Back Extensions
10 Knees-to-Elbows
10 Pistols
28 February 2012
Tuesday, 28 February 2012 by
Strength WOD
Today will depend on what you did yesterday.
This week you need to establish 1 rep maximum lifts in the back squat, shoulder press, and deadlift. Record and remember your results!
Allow at least one rest day between the squats and deadlift.
It’s okay to pair the shoulder press with one of the leg lifts if time constraints demand.
CrossFit WOD
500 M Row
40 Jumping Pull-ups
30 Wallball Shots
20 Box Jumps
10 Turkish Get-ups (35/53#)
Monday, 27 February 2012
Monday, 27 February 2012 by
Wendler Series
This week we are setting benchmarks for the Wendler series.
You will do one rep maximum lifts in Deadlift, Squat, and Shoulder Press
Bring your A-game. We only care how much you can do with PERFECT form.
Strength WOD
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
3@ 70%
2@ 80%
1-1-1 to establish 1 rep max
CrossFit WOD
8 min AMRAP
3 Strict Chin-ups (palms facing you)
10 Tactical Kettlebell Lunges (35/53#)
10 Kettlebell Thrusters (35/53#)
