Warm Up
2 rounds:
10 Wall Balls
20 Sit Ups
10 Overhead Squats
5 American Swings
Jerk 5×5
Snatch Balance x3
WOD – “Team Ophelia”
150 Push Ups
150 Pull Ups
120 Push Ups
120 Pull Ups
90 Push Ups
90 Pull Ups
60 Push Ups
60 Pull Ups
30 Push Ups
30 Pull Ups
Solo Ophelia
Push Ups – 50,40,30,20,10
Pull Ups – 50,40,30,20,10
Warm Up
3 Rounds:
Medball Lunge & Twist
10 Burpees
10 Push Press
10 Back Extensions
Mats
Ladders
Split Jumps 5×5 (Jump as high as you can)
40m Sprint
Sprint on the minute
every minute for 20 minutes
No post yesterday. We had a great field trip to the river for the Biology Trip. It was kind of a cross curricular activity being that students probably had to walk across rocky terrain for upwards of 2 miles. It was a great trip, though know fish were caught for the salmon anatomy lesson.
Warm Up
2 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings
Clean 5×5
Kettlebell Thrusters 3×15
WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m
Core:
200 Crunchies
Warm Up
400m Run
5 Box Jumps
Walking Lunge/Backwards
400m Sprint
Front Squat 5×5
Russian Swing 3×20
WOD – “Nancy”
5 Rounds:
15 Overhead Squats
400m Run
Tell Someone about CrossFit.
Show someone the site.
Tell them why it is so great.
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m run between sets
Mats
Ladders
Tuck Jumps 5×10
WOD – Sprint and Squat
15 Rounds:
100m Sprint
21 Air Squats
Warm Up
2Rounds:
10 Overhead Squats
10 Pull Ups
10 Sit Ups
400m run
Snatch 5×5
Thrusters 3×20
WOD – “Melissa”
5 Rounds:
15 Push Press
15 Pull Ups
700m Run
Core
Back Extensions 3×30
Toes to Bars 3×30
Russian Twist
Warm Up
800m Run
Snatch 5×5
Box Jumps 3×20
WOD – ” Tabata 2 Times”
3min Push Ups
4min Air Squats
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause for the alloted time. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score. High Score wins.
-Article Source: http://EzineArticles.com/348486
Don’t forget $8 if you bought a bag.
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
Push Press 5×5
Kettle Swings 3×20
WOD – “Linda”
Push Press 10x 10-1
Cleans 10x 10-1
Front Squat 10x 10-1
Set one is 10, 10, 10. Set two is 9, 9, 9. Set three is 8, 8, 8, and so on.
Easy to bite off more than you can chew.
Lifters may start with 40kg, 60kg, 80kg
3 lifts-3 weights
Core/practice
Overhead Squat (PVC) 2×10
Russian Twists 2×20
Handstand Push Ups 4×5
