Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 3×5
Thrusters 3×20
WOD – “Helen”
3 Rounds:
400m Run
21 American Swings
12 Pull Ups
Russian Twist 3×20
Tag Archives: crossfit
Friday December 14, 2012
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
DeadLift 5×5
Snatch Complex x 2
WOD – “2012”
12 Minute AMRAP
20 Snatch
12 Box Jump Burpees (BJB)
m – 30kg bar and a 20’box
f – 20kg bar and a 16″ box
Score shows as : complete rounds – snatch – BJB
Thursday December 13, 2012
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Cleans 5×5
Snatch 3×10
WOD – “Steve”
20 Minute Progression
Russian Kettle Swings
20-24kg Bell
Core
Deadbugs 5×10
Thursday December 6, 2012
Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help out. Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know. Volunteeer to bring it to school.
You can drop it in my office. Before December 8. You Know you have something
between your household that knowone wants or wears. Cheers
Monday December 3, 2012
Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m run
Snatch 5×5 (form)
Clean and Jerk 3×20
WOD – “Larry” (Lucky 7’s)
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
Begin with 40kg?
Sit Ups 1×100
Thursday November 29, 2012
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
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
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
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
Tuesday November 6, 2012
Warm Up
2 Rounds:
400m
10 Air Squats
10 Burpees
10 Sit Ups
Walking Lunge>
Front Squat 3×5
Clean and Press 2×10
WOD – “Kalsu”
On the minute:
Complete 5 burpees and perform max rep 110 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post minutes taken to complete 100 Thrusters
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
