Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m
Front Squat 5×5
Thrusters 3×15
WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Core:
3×30 Seconds
Back Extensions
Knee Ups
Russian Twist
Warm Up
25 Burpees20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups
Mats
Ladders
WOD:
5 Rounds:
300m Run
50 Hand Release Push Ups
Read the following.
Be prepared to Discuss.
The importance of Power and the
Irrelevance of measuring power
Warm Up
400m
15 Push Ups
Gorilla/Crab walk
20 Sit Ups
Snatch 5×5
American Swings 3×20
WOD – “Susan”
100 Ball Slams for Time
Core:
Russian Twist 3×20
Get Outside
Post activities
Be active
Get outside
Pretty cool video
Rest Day
Enjoy the video.
Please post comments:
Be respectful, and G rated
Be serious.
What are your thoughts
Warm Up
800m Run
WOD – “Fight Gone Bad”
Push Press 65#/45# bar
Box Jumps 20″/16″
SDLHP 26kg/20kg kettle bell
Jump Rope (every 10 rev. equals 1 repetition)
Ball Slams 20#/12#
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, except on jump rope where every 10 revolutions equals one rep
Warm Up
80om
Binder Check
WOD- “Pre Event”
5×3 Low Load High Velocity Cleans
5×3 High Load Low Velocity Pulls
5×5 Low Load Full *R.O.M. Squats
5×5 Jump Up, Step Down 2 footed Box Jumps
5×5 Medium Load Close Grip Bench Press
5×10 Burpees
Core 1×30:
Bench Crunchies
Knees to Right
Knees to left
Back Extensions
Fight Gone Bad:
Explanation
Warm Up
5 minute AMRAP:
5 Push Ups
10 Air Squats
10 Sit ups
Push Press 5×5
Burgener x5
WOD “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster
Core:
Bench Crunchies 3×75
Warm Up
2 rounds:
25 Burpees
300m Sprint
High Knee Pulls/Lunge
Back Squat 5×5
Hang Clean &Press 3×15
WOD – “Quinn”
3 Rounds:
400m Run
50 Sit Ups
50Back Extensions
Core
Hollow Rock 3x30sec
Crossfit Del Campo 