Tuesday, April 30, 2013

130430

WOD
3 Rounds of:
25 Box Jumps (24"/20")
20 Pull-ups
15 Push Press

Beg (75/55)
Int   (115/75)
Adv(135/95)

Monday, April 29, 2013

130429

WOD
AMRAP in 12 minutes of:
3 Clean and Jerk
6 Toes to Bar
9 Jumping Split Lunges

Beg (95/65)
Int   (135/95)
Adv(165/105)

Friday, April 26, 2013

130426

WOD
4 rounds of:
500m Row
2 min. rest between rounds

Thursday, April 25, 2013

130425

WOD
5 rounds of:
10 DB Snatch (55/35)
10 Burpees
10 DB Snatch (55/35)
10 Burpees

Wednesday, April 24, 2013

130424

WOD
AMRAP in 12 minutes of:
5 Ring Dips
5 Pull-ups
10 Pistols

Tuesday, April 23, 2013

130423

WOD
7 rounds of:
5 Deadlift
10 Push-ups
20 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, April 22, 2013

130422

WOD
AMRAP in 15 miniutes of:
15 Wall Ball (20/14)
10 Lateral Box Jump (20")
15 Sit-ups

Friday, April 19, 2013

130419

WOD
Tania's B-Day Workout
WOD
4 Rounds of:
17 KB Swings (24kg/16kg)
20 Push Press
13 Pull-ups

Beg (75/55)
Int  (95/65)
Adv(115/75)

Thursday, April 18, 2013

130418

WOD
AMRAP in 10 minutes of:
3 Deadlifts
3 Bent Over Rows
3 Hang Power Clean
3 Front Squats
3 Push Press

Beg (75/55)
Int   (115/75)
Adv(135/95)

Wednesday, April 17, 2013

130417

WOD
500m Row
-------------------
21-15-9
Hang Power Cleans
Plyo Push-ups
Toes to Bar

Beg (95/65)
Int   (135/95)
Adv(155/105)

Tuesday, April 16, 2013

130416

WOD
5 rounds of:
20 Overhead Lunges (45/25)
10 Burpees
30 Double Unders

Monday, April 15, 2013

130415

 
WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats


Friday, April 12, 2013

130412

WOD
AMRAP in 12 minutes of:
5 Push Press
7 Tuck Crunch
9 KB Swings (24kg/16kg)

Beg (95/65)
Int   (135/95)
Adv(155/105)

Thursday, April 11, 2013

130411

WOD
Olympic Total
1 RM Snatch
1 RM Clean and Jerk

10 minute rest

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday, April 10, 2013

130410

WOD
AMRAP in 15 minutes of:
10 Burpee Box Jumps (20")
15 Med Ball Cleans (20/14)
30 Double Unders

Tuesday, April 9, 2013

130409


We are starting a test week this week so we will be testing strength, power and a few wods that we will re-test every few months to mark your progress and re-evaluate training cycles so make sure you come in and get all your tests done this week.
WOD
CrossFit Total
1RM Squat
1RM Press
1RM Deadlift

Monday, April 8, 2013

130408

WOD
AMRAP in 12 minutes of:
5 Power Clean
7 Push-ups
9 Squats

Beg (95/65)
Int   (135/95)
Adv(185/115)

Friday, April 5, 2013

130405

CrossFit Open WOD 13.5
AMRAP in 4 minutes of:
15 Thrusters (100/65)
15 Chest to Bar Pull-ups

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Thursday, April 4, 2013

130404

WOD
21-15-9-15-21
Wall Ball (20/14)
Box Jumps (24"/20")
KB Swings (24kg/16kg)

Wednesday, April 3, 2013

130403

WOD
AMRAP in 15 minutes of:
5 Deadlifts
10 Burpees
20 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, April 2, 2013

130402

WOD
CrossFit Open 13.4
AMRAP in 7 minutes of:
3 Clean and Jerk (135/95)
3 Toes to Bar
6 Clean and Jerk (135/95)
6 Toes to Bar
9 Clean and Jerk (135/95)
9 Toes to Bar
12 Clean and Jerk (135/95)
12 Toes to Bar
...
(Continue the pattern adding 3 reps to each exercise each round)