Thursday 10/302014

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

Loredo (Time)

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

Wednesday 10/29/2014


Main – CrossFit

Warm-up

Warm-up (No Measure)

500 M Row

5 Rounds of Cindy

Strength WOD

Clean and Jerk

WOD

Metcon (Time)

21-15-9-15-21

KB Swings @ 53/35

Box Jump @24/20
Rx Plus at 70/53# KB

Tuesday 10/28/2013


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

Back Squat

WOD

Metcon (Time)

800 M Run

5 Rounds

12 Pull Ups

12 Push Ups

800 M Run
RX Plus Will Be 30 Muscle Ups in lieu of the 5 rounds of push ups and pull ups

Monday 10/27/2014


Main – CrossFit

Warm-up

10 Burpees

4 Rounds

5 Pull Ups

10 Behind The Neck Presses W/PVC

15 OHS

10 Burpees

Strength WOD

Hang Power Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRap

10 toe to bars

10 Wall Balls @ 20/14

30 Double Unders

Friday 10/24/2014


Main – CrossFit

Warm-up

2 Minute Jump Rope

5 Rounds

5 Toe to Bars

10 Push Ups

Strength WOD

Power Clean

WOD

Metcon (Time)

3 Rounds

10 Pulls Ups

10 Thrusters @95/65

20 Lateral Bar Burpees

3 Rounds

10 Pulls Ups

10 Thrusters @95/65

Thursday 10/23/2014

Main – CrossFit

Warm-up

400 M Run

3 Rounds

25 Jumping Jacks

20 Second Hang From Pull Up Bar

20 Walking Lunge Steps

Strength WOD

Overhead Squat

WOD

2k Row (Time)

Max Effort 2k Row

Wednesday 10/22/2014

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

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
Womens RX will be 80# Push Press, 35# KB and 20″ Box

Tuesday 10/21/2014


Main – CrossFit

Warm-up

5 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Strength WOD

Snatch Balance

WOD

Metcon (Time)

3 Rounds

400 M Run

10 Deadlift @225/155

25 Push Ups

Monday 10/20/14


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

Back Squat

Metcon (AMRAP – Reps)

Every Minute on The Minute for 12 Minutes

8 Wall Balls @20/14

with remaining time Max Effort Burpees, Score will be total burpees completed

Friday 10/17/2014


Main – CrossFit

Strength WOD

Hang Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMrap

5 Deadlifts @ 225/155

10 Toe to Bars
RX Plus Will Be @ 315/225

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