WOD 7-10-14 & 7-11-14

WED 7-10-14
5 rounds of the following

Row x 1 min
Bike x 1 min
Flat Bench x 10 ( 75% 1 RM)
WB x 20
T2B x 10
THUR 7-11-14
Part A ( 5 rounds of  30 sec on each station)
HSPU
Pullover
Punching Bag
Jump Rope

Part B  (5 rounds of  30 sec on each station)
SDHP
L-Sit
Battle Rope
Jump Rope

 

CrossFit WOD

MON 7-7-14

4 sets of the following: Deadlift x 14 Clean x 12 FS x 10 Split Jerk x 8 BFB x 6
TUE 7-09-14 5 x Rounds of the following Note: you will need 1 KB or DB ( 12-15 # girls/ #20-25 guys)
feel free to sub running with rower, bike or elipitical but try to get atleast one or 2 sets of running if knees allow ?RUN x 4 min TGU x 4 ( each side) OHL X 8 BENT ROW ( from a Warrior pose) x 12 ( each leg)

WOW ( workouts of the week)

MON 6/30/14  Pool Workout

Part A ( 3 rounds of the following)
12 x push up
breast Stroke across pool
Rev Row x 12
Freestyle back across pool

Part B ( 3 rounds of the following)
DB Snatch x 12
Freestyle back
15 x AS
Kick back to other side of pool

 

TUE 7/01/14
Run 5 min
then do 5 rounds of the following……….

  • Push ups x 30 sec
    L –sit on paralettes x 30 sec
    SDHP x 30 sec
    Jump Rope x 30 sec

Then Run 5 min

WED 7/02/14
PART A- 9 MIN AMRAP

Flat Bench x 10
Rower x 1 min
Wall Ball x16

PART B – 9 MIN AMRAP
Box Jumps x 10
KBS x 10
Monster Walk x 20 each way

 

THUR 7/03/14

5 x Rounds of the following
Snatch x 6
OHS x 8
Bar Burpee x 10
Bike x 3 min

FRI 7/04/14

2 x  rounds of the following:

5 min of :
5 pull-ups
5 push-ups

5 min of :
10 GHD sit-ups
10 back extensions

5 min of :
20 Med ball slams
20 Plyo jumps

Note: all workouts should be proceeded with a dynamic warm up, mobility work and additional core workout and finish up with additional mobility and or static stretching

WOD  6-23-14 Pool workout (20 min AMRAP)
Push up x 12
Breast Stroke (across pool)
Muscle Up x 4 9 start under water knees bent and pull yourself out of pool and repeat)
Air Squats x 15
Leg Kick Back across pool
Muscle up x 4

WOD 6-24-14 (15 Min AMRAP)

Bar Facing Burpee x 6
Hang Power Clean x 8
Thruster x 10
SDHP x 12
WOD 6-25-14
Start with 5 min on bike then go immediately into lunge, med ball, Jump Rope then 4 min on bike then 3 min ect. times on lunge, med ball jump rope stays at 30 sec.

Bike 5 min/4/3/2/1
plyo lunges x 30 sec
Med Ball slam x 30 sec
Jump Rope x 30 sec

WOD 6-26-14

Part A ( 9 min AMRAP)
Dips x 6
Pull ups x 6
Rower x 1 min

Part B (9 min AMRAP)
Goblet squat x 10
Broad Jump x 5
Good Morning x 10 ( bar across traps on back)
Jump Rope x 30

WOW ( work outs of the week)

NOTE: each work out should be proceeded with a 5- 10 min warm up, dynamic stretch/mobility , additional core work and then finish up with stretch/mob
please leave comments

WOD 6/17/14 : 5 rounds of the following
Pull ups x 5
Dips x 6
Thrusters x 7 ( 45/65#)
Jumping Jacks x 30

WOD 6/18/14: 20 min AMRAP
Rev Row
Med Ball Slam
SDHP w/KB  ( 25 35#)
Battle Rope
Box Jumps
Punching Bag : Punch combo’s
Jump Rope

WOD 6/19/14 : Part A ( 9 min AMRAP)

Rope Climb x 6
WB x 12
Run x 3 min

PART B ( 9 min AMRAP)

HSPU x 6
Pull overs  x 12 ( 25/35#)
Bike x 3 min ( standing)

WOD 6/20/14
Part A
Tabata :  Push ups

Part B
Deadlift x 10
Hang Clean x 8
Push Jerk x 6
Bar Facing Burpee x 4

WOD 6/21/14
Part A

Med Ball Clean x 10
Pistol Squat x 8 ( 4 x each leg)
HSPU x 6

Part B (each station with intensity ! )
Row x 3 min
Bike x 3 min
Run x 3 min

 

WOD 5-20-14
Bike 5 min / 6 x DB Snatches each arm
Bike 4 min /8 x DB Snatches each arm
Bike 3 min / 10 x DB Snatches each arm
Bike 2 min / 12 x DB Snatches each arm
Bike 1 min / 14 x DB Snatches each arm

WOD 5-29-14
Deadlift X 12
Clean x 10
FS X 8
RDL x 6 ( Each leg)

WOD 5-28-14
Pull ups x  6
Dip x 8
Step overs X 10 ( each leg)
Jump Rope x 40

WOD 5-27-14

Tears of a burpee  Monkey
7 Rounds of the following
20 x Push Press
20 x OHS
5 x Bar Facing Burpee

Memorial Day WOD 5-26-14 “Murph light”
Run 7 minutes
2 minutes x Pull ups
2 x min x Air Squat
2 x min Push ups
Run 7 min

WOD 5-23-14
( 15 min AMRAP)
Clean & Jerk x 5
Strict Burpee  Pull up x 10

WOD 5-22-14
PART A  x 5 Rounds
HSPU x 8
KBS  ( American style) x 10