Month: July 2012

31st July 2012

Tuesday Warm up 3 rounds of 40 jump jacks 40 foot taps 10 Sampson stretch WOD Sandwich WorkOut on a Rainy Day 400 jump rope 4 rounds of 40 air squats 30 push ups 400 jump rope After Bash Core Exercise plus work on weakness

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30th July 2012

Warm Up CrossFit warmup WOD AMRAP in 15 minutes 10 Hang snatch – # 75/55 lbs 20 Lateral burpees (10 each side) After bash 5 rope climbs – 15’

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28th July 2012

Warm Up 3 Rounds of 10 Burpees 10 Sit Ups 10 Iron cross 10 Scorpions WoD 3 Rounds for time of 10 Dead lifts (body weight) 20 Pull Ups 30 Double unders Afterbash PVC mobility

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27th July 2012

Warm Up  3 Rounds for time of 100 Jump Ropes 30 Jumping Jacks 10 Sampson Stretch WoD Front Squat 3-3-3-3 Push Press 3-3-3-3 Afterbash Complete Body Stretch

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25th July 2012

Warm Up 3 Rounds of 5 Burpees 10 Suitcase Deadlifts 10 Iron Cross 10 Scorpions WoD 5 Rounds for time of : 20 Push Ups 20 Wall Ball Shots 20 Sit Ups (with Med Ball) Afterbash Stretch

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24th July 2012

Warm Up 3 Rounds of 30 Jumping Jacks 15 Wall Ball Shots 10 Striders WoD G.I.Jane (100 Burpee-Pull Ups for Time) or 100 Burpee-Box Jumps for Time AfterBash Recover and Stretch

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23rd July 2012

Warm up CrossFit warm up   Skills Team of two   WOD For 20 minutes non-stop work   2 minutes Row – for distance 2 minutes KB Swings – for reps   Partners will switch every two minutes     Team Score – put total distance and reps you have done in 20 minutes   After […]

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21st July 2012

Warm Up 60 Jump Ropes, 6 Burpees 50 Jump Ropes, 5 Burpees 40 Jump Ropes, 4 Burpees 30 Jump Ropes, 3 Burpees 20 Jump Ropes, 2 Burpees 10 Jump Ropes, 1 Burpees WoD ANGIE : For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats After Bash Stretch

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20th July 2012

Warm Up Crossfit Warm Up WoD Back Squat 3-3-3-3 Shoulder Press 3-3-3-3 After Bash Complete Body Stretch

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18th July 2012

Warm Up 3 Rounds of 5 Burpees 10 Push Ups 15 Squats 20 Sit Ups WoD 7 mins AMRAP of Walking Lunges 3 mins rest 5 Mins AMRAP of Double Unders 2 mins rest 3 Mins AMRAP of Hand Release Push Ups After Bash Partner Stretch

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