Warm Up
2 Rounds
Close Grip Floor Bench
20 Sit Ups
20 count Plank
25 Jumping Jacks
Back Squat 5×5
Ball Slams 3×20
WOD – Karen
150 Wall Balls
for time
Core:
Superman 5×30 sec
Monthly Archives: September 2012
Thursday September 20, 2012
Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army/Crab
Mats
Hurdles
Ladders
Sprint Progression: 20 minutes
Sprint 10m the first minute
Sprint 20m the second minute
Sprint 30m the thrird minute
All the way to 100m
Then Back down
Wednesday September 19, 2012
Warm Up
2 Rounds:
Walking Lunge/with a twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
Clean 5×5
Russian Swings 3×20
WOD – Jackie
50 Thrusters
30 Pull Ups
800m Run
Core 3×30 sec
Back Extensions
Toes to Bars
Russian Twists
Tuesday September 18, 2012
Warm Up
2 Rounds:
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bound one Length
Split Jerk 5×5
Snatch Complex x 2
WOD – Isabel
Snatch 1×30
For Time
Post Results
Hollow Rock 3x30sec
Monday September 17, 2012
Warm Up
50 Burpees
Tuck jumps 5×10
Mats
Ladder
WOD
10 Rounds:
100m run
21 Air Squats
Sunday September 16, 2012
Rest
Last wek was a big week
you earned it.
Saturday September 15, 2012
Rest
Friday September 14, 2012
Warm Up
2 Rounds:
7 Over Head Squats
10 Push Ups
20 Sit Ups
Snatch 4×5
Thrusters 3×15
WOD – Helen
3 Rounds:
400m Run
21 American Kettle Swings
12 Pull Ups
Core
Russian Twist 3 x20
Thursday September 13, 2012
Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge one way
Mats
Ladders
Depth Jumps 10×1
WOD
40m sprint
0n the minute
every minute
for 20 minutes
CrossFit Games 2012
ESPN2 Television Scedule:
5pm Camp Pendleton Men’s O-Course
5:30pm Men’s Ball Toss and Track Triplet
Wednesday September 12, 2012
Warm Up
400m
10 Hang Clean
10 Pull up
Deadlift 5×5
Front Squat & Jerk 3×5
WOD – Grace
Clean & Jerk 1×30
for time
post results
Core
150 Bench Crunchies
Crossfit Del Campo 