Warm Up
3 Rounds:
Army Crawl,/crabwalk
10 four count Dead Bugs (5 ea)
10 Dead Lift
1oo Jump Rope
Front Squat 5×5
Ball Slam 3×20
WOD – “Kevin”
Russian Swing
Max Reps
20-24kg?
Superman 5×30 sec
Wednesday November 28, 2012
Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
20 Minute Sprint Progression
Weather Pending
Tuesday November 27
Warm Up
3 Rounds:
20 Sit Ups
10 2 Footed Bounds (for distance)
10 Pull Ups
10 DeadLifts
Snatch 5×5
American Kettle Swings 3×20
WOD – “James”
20 Minute Box Jump Progression
Core
3×10 Sec
Back Extensions
Knees to Elbows
Russian Twists
November 26, 2012
Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x 2
Push Press – Find Your Max
WOD – “Issac”
Push Press Bulgarian
Hollow Rock – 3x30sec
Friday November 16, 2012
This one happens to be my sons buddy
Fitness Testing Height Weight Medball Vertical Jump Standing Broad Jump 400m Bench Srict Press Record in your notebook
Dont forget to order your CrossFit Gear
Last day is on the 18th.
This is the last post until we get back.
Be active over the Break.
Be Thankful!
Thursday November 15, 2012
Warm Up
2 Rounds:
400m
20 Sit Ups
1 Burgener
Fitness Testing
Height
Weight
Medball
Vertical Jump
Standing Broad Jump
400m
Bench
Srict Press
Record in your notebook
Wednesday November 14, 2012
“Fatigue Makes Cowards of us All”
Warm Up
2 Rounds:
5 Front Squat
Lunge/Backwards
10 Sit ups
6 Directional Change Split Jumps
Mats
Ladders
Sprint
40 Meter Sprints
On the Minute
Every Minute
For 20 Minutes
Tuesday November 13, 2012
I truly hoped you took a moment to think about why you had a day off yesterday.
Please thank someone who served for you if you have not already.
Thank you Dad
Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab
DeadLift 5×5
Overhead Squat 3×10
WOD- “Greg”
20 Minute
Push Up Progression
Friday November 9, 2012
Warm Up
3 rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Jerk 5×5
Russian Swing 3×20
WOD – “Frank” Lucky 7’s
Press 7×1
Push Press 7×1
Jerk 7×1
Advanced Lifter may Start with 40kg?
Increase load on each single set from 1-21
Thursday November 8, 2012
Warm Up
3 Rounds:
15 Kettle Swings
10 Pistols (5 Each)
5 ninja roll ups
Front Squat 4×5
Thrusters 2×20
WOD – “Eugene”
Back Squat Max Reps
60kg Bar?
Core
3 x30sec
Knee Ups
Plank Everyside 1 ea
Russian Twist
Crossfit Del Campo 