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
Tag Archives: crossfit
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
Friday October 26, 2012
http://www.youtube.com/watch?v=pc7cOUOGj6w
Warm Up
2 Burgeners
2 Snatch Complex
Choice Strength Exercise 5×5
Ball Slams 3×20
WOD – Death by Burpees
5 min AMRAP
Burpees
Log Reps
Thursday October 25, 2012
http://www.youtube.com/watch?v=Ufaa41nkIP8
Warm Up
2 rounds:
10 Overhead Squats
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgeners x 3
WOD – Allen
20 Minutes
Air Squat Progression
1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 ………to 20 minutes
Core
Knee ups 3 x25
Wednesday October 24, 2012
http://www.youtube.com/watch?v=u4THcns0ev8&NR=1&feature=endscreen
Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext
10 Push Ups
Front Squat 5×5
Thrusters 3×15
WOD – “Zena”
21-18-15-12-9*
Push Press
Pull Ups
*Burpees are done while waiting to perform exercises. Log Burpee Reps
Core
Russian Twist 3 x30
Monday October 22, 2012
Warm Up
2 rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 jump Rope
Push Press 3×5
American Swings 2×10
WOD -“Xiong”
1 Round
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups
Sunday October 21, 2012
WATCH the video more than once.
This movement is an essential part of your fitness
Saturday October 20, 2012
Amazing video on correcting Snatch Problems
Wednesday October 17, 2012
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
Monday October 15, 2012
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
Crossfit Del Campo 