Thursday April 18th 2013

2012 Crossfit Games regionals Snatch Ladder WOD Prep… 1000 Meter run 3 sets of 60 sec. weighted plank (25/15) 12 Toes to bar 5 min – banded mobility A. 10-9-8-7-6-5-4-3-2-1 reps of Plate ground to overhead (45/25) Alternating one arm russian kettle-bell swing (70/53) (each) 30 Double-unders after each round Endurance session (6:00 am) A. 400 Meter run Then… 5 Rounds of: 10 Kettle-bell swing 10 HR push-up Finish...

Wednesday April 17th 2013

Surprise Tuesday night PumpFit session WOD Prep… 3 Rounds of 250 Meter row 10 Dead hang pull-up 5 min Foam roll (IT band, lats, spine, gluteus) A. Build up to a 2 rep max floor press B. 2 Rounds 1 min DB Bench press rest 30 sec. 1 min Ring dips rest 1 min C. Two Rounds for time: 30 Burpee over the barbell 25 Push jerks (155/105)

Tuesday April 16th 2013

Barbell step ups at the 5:30 pm class   WOD A. 5 rounds (not for time) 10 Handstand Push up 15 Ring Rows (elevate feet if possible) 2 Rope climbs – Work on skill and being efficient through each exercise B. AMRAP 8 Minutes 50 Box Jumps (30/24) 1000 Meter row Cash out: 2 minute L-sit   PumpFit (10:00 am) “Yeahhhh Buddyyyy!!!” Tabata Double-under (20 on/10 off x 8...

Monday April 15th 2013

Francis applying his sandbag training at the grocery store WOD Week two, day one (lower body, max effort) Prep… 3 rounds 300 meter row 15 Air squat 15 hip extension 5 min hip mobility A. Max effort 3 rep Box Squat – Use blocks with plates to achieve a 14-16″ box to squat to – Position and proper form is absolutely crucial, build slow and nail down the movement...

Saturday April 13th 2013

WOD Crossfit Team WOD (9:00 am) Team of two with one person working at a time, complete the following… For time: 10-9-8-7-6-5-4-3-2-1 reps of: DB push press (50/35) – 30 Double unders after each round – Each athlete must complete rest 3 mins 3 rounds 30 Cal. Row 30 KB hang squat clean (53/35) 30 Box Jump (30/24) – One person works at a time – Complete the reps anyhow...

Friday April 12th 2013

WOD Tara and Andy WOD Prep… 1 mile run (easy pace) Sled pushes (light and fast) Stretches and mobility WODs A. Dead-lift X 3 rep OTM X 10 min @ 50% of Mondays max – Get tight and move the weight fast B. 2 Rounds Max rep unbroken Push-up rest 1 min 1 min Max rep ab-mat sit-up rest 2 min C.  “Jackie” 1000 Meter row 50 Barbell thruster...

Thursday April 11th 2013

Welcome back Daniel WOD Prep… “Flight simulator” 10-20-30-40-50 and back down… Unbroken double unders – Scaling and modifications will be covered in class 10 min – mobility and stretching A. For 10 min practice handstand holds, walks and push-ups B. 3 Rounds of: 15 Power clean (95/65) 15 Toes to bar rest 2 mins 3 Rounds fo: 10 Power clean (115/75) 10 Toes to bar Endurance Session (6:00 am)...