Monday 12/22/2012


Main – CrossFit

Warm-up

(No Measure)

Coaches Preference

Strength WOD

Front Squat

WOD

Metcon (Time)

3 Rounds

10 Power Cleans @ 155/105

20 Bar Facing Burpees

12/19/2014

Main – CrossFit

Strength WOD

Hang Power Snatch

WOD

Metcon (AMRAP – Reps)

12 Min AmRap

5 Toe To Bars

1 Ground to OverHead @ 135/96

5 Toe to Bars

2 GtOH

5 Toe to Bars

3 GtOH

5 Toe to Bars

4 ……
Score is reps of Ground to Overheads only

Thursday 12/18/2014

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Split Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

25 Double Unders (75 Singles)

3 Rounds of Cindy
25 double unders = 1 Rep

Each Round of Cindy=1 rep

so each round consist of 4 total reps. if you finish 3 whole rounds, do the double unders and get 2 rounds of Cindy, your Score will be 3 + 3reps

Wednesday 12/17/2014

Main – CrossFit

Warm-up

(No Measure)

Coaches Choice

WOD

Mr. Joshua (Time)

5 Rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250#
Girls RX will be @ 185. Due to limited GHDs You may do abmats and still get rx. just put in notes whether you did ghd or abmat

Tuesday 12/16/2014

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Clean

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

15 Push Ups

10 Front Squats @ 95/65

5 Hang Power Snatches

Monday 12/15/2014


Main – CrossFit

Warm-up (No Measure)

400 M Run

Coaches Choice

Strength WOD

Overhead Squat

WOD

Metcon (Time)

4 Rounds

8 Burpees

12 Pull Ups

8 Burpees

12 Push Presses @ 95/65

Friday 12/12/2014


Main – CrossFit

Warm-up

(No Measure)

3 Rounds

200 M Run

10 Burpees

Strength WOD

Three Position Snatch (12 Mins to work to a heavy single)

high hang, hang, floor

WOD

Metcon (AMRAP – Rounds and Reps)

10 mn Amrap

12Power Cleans @ 95/65

10 Front Squats

8 pull ups
rx plus @ 135/95

Thursday 12/11/2014


Main – CrossFit

Warm-up

(No Measure)

5 Rounds of Cindy

Strength WOD

Hang Clean

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

30 Double Unders

15 Lateral Bar Burpees

10 Front Rack Lunges @ 95/65

Wednesday 12/10/2014


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Tuesday 12/9/2014


Main – CrossFit

Warm-up

(No Measure)

4 Rounds

20 Double Unders (60 Singles)

5 Toe to Bars

Strength WOD

Shoulder Press

WOD

Metcon (Time)

35 KB Swings @53/35

200 M Run

30 KB Swings

200 M Run

25 KB Swings

200 M Run

20 KB Swings

200 M Run
RX Plus will Be @70/53

Archives

Follow us on Facebook