Tuesday, June 26, 2012

6/27/12


  • SWOD then...

  • 1,2,3,..7,8,7,6...1 
  • *pyramid up to 8 and back down*

  • Pullups 
  • KB Swings (70/53) 
  • Wall Balls (20/14) 

  • cool down: 100 med ball partner situps (20/14)

Monday, June 25, 2012

6/26/12


  • SWOD then...
  • 12 Min AMRAP

  • 3 Deadlift (315/225)
  • 20 mountain climbers
  • 30 double unders
  • rest 5 minutes
  • Run 1 mile for time

Sunday, June 24, 2012

6/25/12


  • SWOD then...

  • EMOM - Every minute on the minute
  • 5 rounds
  • 5 OHS (135 / 95)
  • 12 HR pushups
  • 2 minute break then...
  • 5 rounds EMOM
  • 10 Front Squats (135 / 95)
  • 10 burpees

Saturday, June 23, 2012

Friday, June 22, 2012

Monday, June 18, 2012

Sunday, June 17, 2012

6/18/12


  • SWOD

  • 7 rounds

  • 2 min on, 1 min off
  • 5 front squats (205/135)
  • 7 Box Jumps (30"/24")
  • as many muscle ups / ring dips / box dips as possible in remaining time.
  • *total score is total muscle ups or dips*

Friday, June 15, 2012

6/15/12


  • SWOD

  • 7 min AMRAP

  • 5 KB Sumo DLHP (70/53)
  • 2 rope climb ascents (modifications will be made if necessary)

  • 5 min rest then...

  • 7 min AMRAP

  • 5 floor press (135/95)
  • 10 floor wipers (135/95)(5 each side)

Tuesday, June 12, 2012

Sunday, June 10, 2012

6/11/12


  • Warmup 5 rounds of cindy (not for time)

  • 7 rounds
  • 5 Hang Power Cleans (135 / 95)
  • 5 Thrusters (135/95)
  • 7 Toes to Bars

Friday, June 8, 2012

CrossFit for HOPE 6/9/12


  • Three rounds of: 

  • Burpees 
  • 75 / 45 pound Power snatch 
  • Box jump, 24" box 
  • 75 / 45 pound Thruster 
  • Chest to bar Pull-ups 

  • "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

6/8/12



  • SWOD then...

  • 7 rounds

  • 7 ring dips / or 21 box dips
  • 10 v-ups
  • 10 clapping/plyo pushups
  • 100 M run


Thursday, June 7, 2012

6/7/12



  • 15 min AMRAP

  • 5 squat clean (155 / 105)
  • 5 Floor press (155 / 105)
  • 10 toes to bars 

  • cool down: stretching

Wednesday, June 6, 2012

6/6/12


  • SWOD then..

  • 400 M run
  • 30 M OH Lunges (45/25)
  • 20 pullups
  • 30 KB American Swings (70/53)
  • 20 pullups
  • 30 M OH Lunges (45/25)
  • 400 M run

Monday, June 4, 2012

6/5/12


  • SWOD then...

  • 4 rounds

  • 10 OHS (115/75)
  • 20 Double Unders / 60 singles
  • 10 Push Press (115/75)
  • 20 Double Unders / 60 singles

The Pit Team Wars 6/4/12


  • *Team WOD 2-3 people per team 

  • 4 rounds 

  • 10 Partner Deadlift (2 people at once on bar) (315/225) 
  • 10 Partner hop burpees while other partner does plank hold (partner will jump over planking partner to finish each burpee then partners switch so each do 10 per round) 
  • 400 M run with Sandbag (45/25) 

  • *teams of 3 will do 15 deadlifts (alternate partners), all 3 do 10 burpees alternate plank holder, and 600 M run with Sandbag*

Saturday, June 2, 2012