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
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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
