10.10.11

WARMUP

2 Rounds:

200m Run

5 Box Jumps

5 Scap Pushups

STRENGTH/SKILL

Sumo Deadlift x 4

Dead-hang Pullup x 4

Sprint 1 length, start with chest on the floor

5 cycles

Sumo Deadlift: 135x4, 225x4, 255x4, 260x4, 260x4

METCON

"Another Tabata WOD"

A1: Pushups

A2: Double Unders

B1: Pullups

B2: Double Unders

C1: Situps

C2: Double Unders

(201 total combined reps)

10.9.11

1hr run
(6 miles)

10.7.11 /CF Total

"CrossFit Total"
1RM Back Squat  225#
1RM Overhead Press  115#
1RM Deadlift  315#

CF Total = 655

10.6.11

WARMUP

2 Rounds

10 Squats

10 Pushups

10 Situps

STRENGTH/SKILL

Clean & Jerk x3

Max Height Box Jump x 3

Russian Twist x 10

4 cycles

C&J: 95x3, 115x3, 125x3, 125x3

Box Jump: 30" box

RT: 4# 

METCON

AMRAP IN 20 MIN:

5 Pullups

10 KB Swings (70#)

150 Single Unders

8rds + 5PU + 10KBS + 5SU 

additional workout:

2000m row

(8:23, easy/moderate pace)

10.5.11

WARMUP

400M Run

2 Rounds

5 Ring Rows

5 Deck Squats

5 Wall Slides

STRENGTH/SKILL

Reverse Lunges x 5/side

Bent Row x 8

Barbell Rollouts x 8

4 cycles

RLunge: 45x5, 65x5, 65x5, 65x5

BRow: 95x8, 95x8, 95x8, 95x8
 

METCON

21-15-9

Thrusters (95#)

Burpees  Jump Over

11:45

10.4.11

WARMUP

3 Turkish Getups/side

Snatch Progression

STRENGTH/SKILL

Snatch x 3

Floor Press x 6

OH Pallof Press 30 sec/side

3 cycles

Snatch: 75x3, 75x3, 95x3, 95x4

Floor Press: 95x6, 115x6, 135x6 

METCON A.M.

500M Row

40 Wallball Shots

30 Knees to Elbow

20 Situps

10 Pullups

500M SkiErg
11:10

additional workout:
Ski Erg 20:40 x 5
(555m total)

METCON P.M.

3 rounds: (Rest 8min after round 1, Rest 10min after round 2)

6 Tire Flips

20 KB swings (53#)

30 calories on Airdyne

2:44, 3:10, 4:00

10.3.11

WARMUP

2 Rounds:

200m Run

5 Scap Pushups

5 Ring Rows

10 Squats

STRENGTH/SKILL

Sumo Deadlift x 5

Weight Pullup x 5

Sprint 1 length, start with chest on the floor

4cycles
SumoDL:115x5, 165x5, 185x5, 205x5
Weighted PU: 10x5 

METCON

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings (70#)

Clapping Pushups

(8:33)