Friday April 26th 2013

Trevor and Lauren WOD A. Back Squat @ 55-60% X 3 reps X 9 sets – rest :45 sec B. Bench press @ 55-65% X 3 reps X 10 sets -rest :45 sec C. For time: 20 Push Press (100/70) 20 Overhead squat 20 Front squat 20 Strict press 20 Overhead squat

Thursday April 25th 2013

Susan   WOD Prep… 800 Meter run X 10 each Leg swings (front and back/lateral) Hip circles Trunk rotations Windmill (toe touches) Walk outs Arm circles (forward and back) X 5 Skill: Build up in cleans. Practice efficient starting and receiving positions while working on dropping under the bar with fast elbows. A. For time: 5 Rounds 5 Power clean (185/135) 15 Wall ball 300 Meter row 15 Toes...

Wednesday April 24th 2013

T-Bone WOD Prep… 3 min skip rope 5 min Ladder drill Shoulder mobility A. Max effort Strict press (build to a 1 rep max) B. 9-6-3 reps for max load of: Hang power snatch – Rest as needed between sets C. For time: 30 Pull-up 50 Overhead walking lunges (45/25) 50 Pull-up 30 Overhead walking lunges (45/25)

Tuesday April 23rd 2013

She’s happy WOD A. 4 sets of: 10 Weighted push-up 12 GHD sit-up or 24 Butterfly abmat sit-up 20- 50 Unbroken double unders B. 4 Rounds (each for time) 500 Meter run 20 KB swings (70/53) 10 Burpee rest 2 min PumpFit Intro… Run 2ooo Meters (starbucks loop + 400 meter) The Primer…. Team stations – 3 rounds (1 min on/1 min off) Sledge hammer – While partner holds...

Monday April 22nd 2013

Bri WOD A. Build to a 2 rep max pause front squat – Pause for 3 seconds at the bottom of each repetition – GO HEAVY! B. 4 Sets of: 100′ sled drag rest 2 minutes B/T sets C. 3 Rounds for time of: 7 D-ball ground to shoulder (150/80#) 9 Box jump (40/30″)

Saturday April 20th

CrossFit Team WOD (9:00 am) A.) Warm Up: 3 Rounds- 1 Minute at each station: Row (Cal) Mountain Climbers Russian KB Swings (Heavy) Ab Mat Sit-Ups B.) “Team Smoking Gun” In teams of two, with one person working at a time,  and alternating after completed rounds, complete the following: Buy In: 1200m Row then… 7 Rounds- 4 Burpee Deadlifts (135/95#) 3 Burpee Power Cleans 2 Burpee Squat Clean 1...

Friday April 19th 2012

Regional team training for the 2013 Crossfit Games WOD A. Box squat OTM @ 50% (monday) X 2 reps X 10 mins B. Clean and Jerk OTM @ 80-85% X 1 rep X 8 mins C. Teams of two complete the following: 3 min AMRAP of wall balls 3 min rest 3 min AMFAP of Sled push (190/160) 3 min rest 3 min AMRAP of Airdyne – Partner A...