Wednesday 4/25/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: 3 Minutes of kettlebell single arm snatch. Switch arm frequently
Strength: Back squat 5×5
W.O.D.
3 Rounds for time of:
200M Farmer walk with dumbbells (one locked out above head and the other at the waist. Try to switch when you are half way.) A.30/50
5 Muscle-ups (work for whatever you can, jumping or band for assistance) A. MU B. MU with jump or band)
4 Man makers (with dumbbells A.25+/45+ B. 20/40 C. 15/30)
CrossFit Endurance:
See Coach for details and Programing
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Tuesday 4/24/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: 2 Minute hollow rock, 2 Minute Superman hold
Strength: Power snatch 5×5
W.O.D.
For time:
500M Row
30 Kettlebell swings
400M Run
30 Ring push-ups
400M Run
30 Wall ball shots
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Monday 4/23/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: 50 Sledge hammer strikes on left and right arm.
Strength:
For time:
12 Power cleans (75/115#)
6 Handstand push-ups
6 Power cleans
3 Handstand push-ups
W.O.D.
3 Rounds – Total Repetitions:
90 Seconds Max Effort Thrusters (65/95#)
90 Seconds Max Effort Pull Ups
90 Seconds Max Effort Burpee Box Jumps (20″ box minimum)
60 Seconds Rest
The structure of this workout is identical to Fight Gone Bad. Rotate from exercise to exercise after each 90 second interval. Each repetition counts towards overall score.
CrossFit Endurance:
See Coach for details and Programing
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Saturday 4/21/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: 10 Skin the cats, 10 false grip pull-ups
Strength: 8 Round tabata alternating between:
Sit-ups
Up-downs
W.O.D.
5 Rounds for time of:
200M Run
15 Pull-ups
15 Push-ups
5 Deadlift (185/225#)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Friday 4/20/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: Standing broad jump
Strength: Max power clean
W.O.D.
21-15-9
Front Squats (95/135 the bar must be cleaned from floor NO RACK)
Ring dip
V-ups with weight (15/35 use bumper plates)
CrossFit Endurance:
See Coach for details and Programing
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Wednesday 4/18/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: Rope climb. If you climb efficiently, do 6. Just starting out? Work for 1 or as high as you can safely.
Strength: Strict pull-ups 5×5
W.O.D.
3 Rounds for time of:
8 Handstand push-ups
200M WALK not run with kettlebell locked out above head. You may switch arms when you need but you may NOT set it down. If you drop or set it down there is a 25 burpee penalty at the end of the workout. (A. 1/1.5) (B. anything lighter)
10 Power clean & jerk (A.85/135) (B.75/115) (C.65/95)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Tuesday 4/17/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: Deadlift max day. Warm upon the lift
Strength: Deadlift max, take the best of top 3
Need to be done with weights put away by :40 after the hour!
W.O.D.
10 minute A.M.R.A.P.
12 Wall ball shots (14/20#)
20 Grasshoppers (each leg is one)
CrossFit Endurance:
See Coach for details and Programing
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Monday 4/16/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: Pistols (single leg squat) 5 x 5 on R and L legs
Strength: 5 Minute A.M.R.A.P.
6 Thrusters (A.95/135#) (B.75/115#) (C.65#/95#)
10 Up-downs
We will take a 5 minute rest
W.O.D.
4 Rounds for time of:
400M Run
8 Squat clean (A.105#/155#) (B.95#/115#) (C.75#/95#)
12 Knee to elbows (A.k to e) (B.V-ups) (C.sit-ups)
16 Push-ups
CrossFit Endurance:
See Coach for details and Programing
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Saturday 4/14/12
Skill: Handstand push-ups
Strength: Dumbbell squat clean
W.O.D.
Four rounds for time of:
6 Power clean (155/115)
10 Burpee jump up (45#/25# plate)
10 Goblet squats (2/1.5)
6 Sumo deadlift (155#/115#)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Friday 4/13/12
Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.
Skill: 10 Skin the cat, 10 False grip pull-ups
Strength: Deadlift 5×5
W.O.D.
1/2 Angie for time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf April 24, 2012 | 
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