Month: September 2012

28th September 2012

Friday Barbell Warm up WOD Box dynamic squats at 50% of 1RM on 16″/20″ box 2-2-2-2-2-2 Hand squat clean at 70% of 1RM of Power clean 3-3-3-3-3 After bash Mobility

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26th September 2012

Wednesday Warm up 3 rounds of 10 squats 10 iron cross 10 scorpions WOD #1 –> Strength Muscle Snatch 3-3-3-3 Rest 1min between each set WOD #2 –> Met Con 4 rounds for time 400m run 30 push ups 30 wall ball shots (10kg, 5kg) Cap time – 30min After bash PVC Roller Mobility

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25th September 2012

Tuesday CrossFit Warm up Skill –> Hand stand push ups WOD #1 –> Strength Weighted pull ups 3-3-3-3-3 WOD #2 –> Met con AMRAP in 12min 10 Hand stand push ups 15 box jumps (24″, 20″) 20 sit ups After bash Full body stretch

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24th September 2012

Monday Warm up 3 rounds of 10 squats + 5 Burpees 10 sit ups + 5 Burpees WOD #1 –> 50 hollow rock + 50 back extensions WOD #2 AMRAP in 10min 7 DeadLift (80kg, 40kg) 7 burpee high jumps After bash Over head squat practice with PVC and 10kg barbell

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22nd September 2012

Saturday Dynamic Warm up Skill –> Pistols WOD #1 — Endurance EMOM – 15 DUs or 50 Singles for 7min WOD #2 AMRAP in 20min 15 pull ups 30 pistols After bash 3min primal squat hold

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19th September 2012

Wednesday Warm up 2 rounds of 10 sampson stretch 10 OHS 10 sit ups 10 push ups Skill –> Bear Complex WOD 5 rounds for time 4 bear complex (40kg, 20kg) 8 ring dips After bash Full body stretch

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18th September 2012

Tuesday Warm up 3 rounds of 30 jump jacks 10 Sampson stretch 10 air squats WOD #1 –> 50 hollow rock WOD #2 AMRAP in 20min 15 kettle bell swing (16kg, 12kg) 15 Burpees After bash PVC mobility

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17th September 2012

Monday Warm up 3 rounds of 50 med ball taps 10 squats 10 sit ups SkillĀ –> Over Head Squats, Toes to Bar WOD #1 –> Max toe to bar in 3min WOD #2 5 rounds for time 5 OHS (40kg, 20kg) 10 chest to bar After bash 2min primal squat hold Upper body stretch Work […]

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