Currently browsing

October 2010

2010-10-21

Warm up Double understand 5 burpee 10 pull ups 15 push ups 20 box jumps 25 hip extensions 30 GHD sit ups Skill Pistols 15 each leg WOD “Tabata This” (8 rounds of each – 20 seconds / 10 seconds rest) Row Rest 1 min Squat Rest 1 min Pull …

2010-10-19

Warm Up Run 400 Meters 10 Wall Balls 10 Med Ball Cleans 10 GHD sit ups 10 Back Extensions Skill Pistol WOD “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Total Max Weight: 225#, 95#, 225# (Total 545#)

2010-10-18

Warm Up Double Unders x1 min Row 100 meters Skill Pistols WOD Three rounds for time of: 15 of 135#/95# Hang power cleans 15 Burpees Mobility WOD Hip Stretches leg over knee leg to chest leg to chest cross over Leg to wall Time 10:34    75#

2010-10-14

Warm UP 1 min Jump rope Hamstring Mobility 30 sec Squats 1 min Sampson Stretch 30 sec Wall Balls 1 Min Perfect Stretch 30 sec Abmat Sit Ups 30 sec pass throughs 30 sec Back Extensions Skill L-Sit WOD “Can I get a Second” – 2 Rounds with a 2 minute …

2010-10-12

Mobility WOD http://mobilitywod.blogspot.com/ Warm Up 25 X Double Unders 1 Min of Samson Stretch 30 sec of HSPU 1 min of perfect stretch 30 sec of pull ups 1 min of leg to chest hugs 30 sec of wall squats 30 sec of pass throughs Skill L Sits WOD 3 rounds …