WODS
3/29/13 Friday
A. EMOM for 10min; Even – 3 TnG Power Clean and Jerk 135/95 Odd – 3-6 Toes To Bar * Try and develop a rhythm with your Clean’s “catch” into your push jerk* *If you can not get 3 TnG…
3/27/13 Wednesday
FitCamp 5 sets @ 85% effort – each set same time: 20 walking lunges Run 400 m 20 sit ups walk rest 2 min b/t sets Fitness A1. Deadlift @ 20×1; 6-8 reps x 4 sets, Rest 45 seconds…
3/26/13 Tuesday
Fitness A1. Pull-Ups @ 51×1; 5 reps x 3 sets, Rest 60 seconds A2. Side Planks x 30 seconds/ side, Rest 60 seconds A3. Double-Under Practice x 60 seconds, Rest 60 seconds + 8 min AMRAP: 10 Dumbbell Push Press 10 Burpee…
3/25/13 Monday
FitCamp Bryon, Lori, Roberto, and Erin You will be doing the Fitness workout with a few modifications Everyone else who missed the fun on Saturday! Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls…
3/23/13 Saturday
Crossfit Open 13.3! Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) (14 lbs to 9′ target) 90 Double-unders 30 Muscle-ups
3/22/13 Friday
Fitness/Performance 10 x 20 sec Airdyne or Row @ 90%+/40 sec Airdyne @ 50% + 5 x 30 sec Jump Rope Single (boxer shuffle) / 30sec Walk + 4-5 sets x 6/8/or 10 Unbroken Wall Balls every 30 sec *focus…
3/21/13 Thursday
Want to make sure legs and shoulders are feeling fresh by Saturday…… A. Aerobic Recovery 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim * Row (focus on mechanics, smooth and efficient…
3/20/13 Wednesday
FitCamp Tabata Situps + For time: –Run 400 Meters Three rounds of: 15 Push-Ups 15 Box Jump Over –Run 400 Meters Fitness A1. Bench Press @ 20×1; 8-10 reps x 4 sets, rest 60 A2. Kettlebell Swings; 20 reps x…
3/19/13 Tuesday
Fitness A1. Deadlift @ 20×1; 6-8 x 3 sets, rest 60 A2. Wall Climbs; 3-5 x 3 sets, rest 60 A3. Double-Under Practice x 60 seconds, rest 60 + B. Five rounds for time of: 5 Dumbbell Ground to Overhead 100-Meter…
3/18/13 Monday
FitCamp In teams of four, complete four sets of the following circuit for max reps/calories: 60 seconds of Jumping Lunges 30 seconds rest 60 seconds of push ups 30 seconds rest 60 seconds of Rowing 30 seconds rest 60 seconds…
3/16/13 Saturday
CrossFit Games Open 13.2! I would like to dedicate this one to my Grandma. She devoted her life to her 6 sons, 15 grand children, and 13 great grand children (and more to come). For those of you who still…
2/15/13 Friday
4 sets All Out: 5 Push Press @ 115/75 10 Deadlifts 115/75 15 Box Jumps 24”/20” 30 sec rest + Airdyne or Row :20sec @ 90% :40sec @ 50% x 10 sets
3/13/13 Wednesday
FitCamp A1. Ring Rows @ 21×1; 8-10 reps x 3 sets, rest 45sec A2. body weight Russian Step-Ups; 10 reps/leg x 3 sets, Rest 45sec, + Three rounds for time of: 5 Man-Makers 10 Burpees 15 Kettlebell Swings Fitness A1. …
3/12/13 Tuesday
Fitness A1. Deadlift @20×1; 6-8 reps x 3 sets, Rest 45 seconds, A2. Turkish Get-Ups; 3/arm x 3 sets, Rest 45 seconds, A3. Barbell Rollouts; 8-10 reps x 3 sets, Rest 45 seconds + Three rounds for time of: 400…
3/11/13 Monday
FitCamp A1. BW Squats @ 31×1; 10-12reps x 3 sets, rest 60 sec A2. Wall Walks, 5 reps, rest 60 sec A3. Plank from Elbows, x 60 seconds, rest 60 sec + Three sets for times of: Row 500 Meters…
3/9/13 CrossFit Open 13.1
FitCamp You will be doing the CrossFit Open as well but with a few modifications. Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 40/25# Kettle Bell Swing, 30 reps 30 Burpees…
3/8/13 Friday
Fitness/Performance A. Power snatch; build to a tough single fast B. @ game pace:20 Burpees to 6″ OH 20 Power Snatch @ 75/45lbs 20 Burpees to 6″ OH 10 Power Snatch @ 95/75lbs + Rest 5 min + Row 500m @85%…
3/6/13 Wednesday
FitCamp 18 min amrap: 18 kbs (heavy) 18 hand release burpees 18 Sit-ups 18 box jumps (step down) Fitness A1. Deadlift @20×1; 6-8 reps x 3 sets, Rest 45 seconds A2. Push-Ups @ 20×1; Max reps, Rest 45 seconds A3.…