Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 5×5
Thrusters 3×15
WOD – “Helen”
3 Rounds:
400m
21 American Swings
12 Pull Ups
Core
GHD – Find Your Hole
15 Back Extensions
15 Sit Ups
Sunday November 4, 2012
Rest
Spend 20 minutes on
YouTube Watching
CrossFit Demos
Saturday November 3, 2012
Rest Day
Off to a CrossFit Seminar
Enjoy the Weekend
See the below site for tips on dealing with Caluses
http://stronglifts.com/deadlifts-callus-formation-treatment/
Friday November 2, 2012
Warm Up
2 rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
Clean and Jerk 3×10
WOD – “Dave”
20 min Pull Up Progression
Core
Back Extensions 3×30
Thursday November 1, 2012
Warm Up
2 rounds:
400m run
10 Tuck Jumps
Lunge><
10 Sit Ups
Snatch Complex x 2
Back Squat Bulgarian
21 Sets
Wednesday October 31, 2012
Happy Halloween – Costumes will not get in the
way of the workouts and will not be an excuse to
not dress down.
Warm Up
2 rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups
- Halloween Swings
Mats
Ladders
Hurdles
Sprints
20m sprints on the minute
every minute
for 20 miniutes
Discuss Bulgarians
Tuesday October 24, 2012
Warm Up
3 rounds:
400m
15 Air Squats
15 Back Extensions
High Knees/ButtKickers>Lunge<
Cleans 5×5
American Swings 3×15
WOD – “Diane”
21 -15 – 9
Clean Pulls
Push Press
Core
Russian Twist 3 x40 Sec
Monday October 29, 2012
Warm Up
2 Rounds
10 DeadLift
Army Crawl ><
10 American Swings
15 Burpees
Back Squat 5×5
Clean and Jerk 3×15
WOD – “Blair”
Last Man Standing
Push Press Max Reps
60kg?
Core
Superman 3x30sec
Sunday October 28, 2012
Season Closes up River of Ancil Hoffman on October 31, 2012
Saturday October 27, 2012
Wish Me Luck
We are doing this at night time
