“Diane”

Thursday 2/23/2012

The first CrossFit Sectional workout is now posted. We will be doing it on Friday so everyone will have a chance to try in and then on Saturday after the 11 am class we will do it again for anyone who needs to have the workout verified. See CrossFit Games site for details on the workout.

Skill: 200 Double-unders

Strength: Power snatch 5×5

W.O.D.

21-15-9

Deadlift (155/225#)

Handstand Push-ups

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Good Wednesday

Wednesday 2/22/2012

Skill: 10 Skin the cats and work on muscle-ups

Strength: 5 Minute A.M.R.A.P.

10 Knee to elbows

10 Burpees

W.O.D.

Five rounds for time of:

8 Overhead squats (65/95#)

10 Good mornings (65/95#)

12 Pull-ups

200M Sprint

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Max Tuesday

Monday 2/20/2012

Skill: Max push-ups in 1 Minute

Strength: Bench press 5×5

W.O.D.

Four rounds for time of:

20 kettlebell Swings (1/1.5+ pood)

15 Wall ball shots (14/20#)

10 Single arm dumbbell snatch, 5 on the right and 5 on the left.

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Presidents Day “Rahol” Hero Workout

Monday 2/20/2012

Skill: 100 feet of broad jumps, 5 Handstand push-ups

Strength:

5 Minute A.M.R.A.P.

10 Kettlebell Sumo Deadlift High pull (1.5/2+)

15 Up-downs (the thighs are to hit floor then pop the feet up and under you)

W.O.D.

Complete as many rounds as possible in 12 minutes of:

12 Box jumps (20/24″)

6 Thrusters (65/95#)

6 Bar facing burpees

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Power Friday

Friday 2/17/2012

Skill: 3 Rope ascents or work on rope climb skill

Strength: 4 Rounds of:

3 Power clean (95/135#)

5 Handstand push-ups

W.O.D.

3 Rounds for time of:

1 Minute of: Push press (65/95#)

1 Minute of: Toes to bar

1 Minute of: Sledge hammer tire strikes

1 Minute of: Burpees

1 Minute of: Double-unders

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Max L-Hold Day

Thursday 2/16/2012

Skill: Max L-hold, best of 3 attempts

Strength: Front squat 7×3

W.O.D.

4 Rounds for time of:

12 Pull-ups

15 Box jumps (20/24″)

18 Kettlebell swings (1/1.5 pood)

400M Run

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Muscle Up Wednesday

Wednesday 2/15/2012

Skill: 10 Muscle-ups

Strength: Dumbbell Squat clean 5×5 (25+/45+#)

W.O.D.

3 Rounds for time of:

30 Double-unders

3 Deadlift (75/115#)

3 Squat Clean (75/115#)

3 Squat Clean & Jerk (75/115#)

12 Ring Dips

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Valentines Day!

Tuesday 2/14/2012

Skill: Ring work, 10 skin the cat’s

Strength: Deadlift 5×5

W.O.D.

For Time:

500M Row

100 Ft. Farmer cary lunge (15/35# each hand or more  8-O)

50 Push-ups

40 Sit-ups

30 Kettlebell sumo deadlift high pull (1.5/2+)

40 Grasshoppers

20 Wallball shots (14/20#)

100 Double-unders

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Saturday

Saturday 2/11/2012

Skill: Work on strict pull-ups and the L-pull-ups

Strength: Bench press 5×5

W.O.D.

For time:

400M Run

30 Pull-ups

20 Clean and jerk (65/95#)

400M Run

15 Thrusters (65/95#)

20 Deadlift (65/95#)

10 Clean and split jerk (65/95#)

200M Sprint

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Overhead Friday

Friday 2/10/2012

Skill: 20 Good mornings with 45# bar

20 Pistols alternating right and left leg

Strength: 

3 Rounds for time of:

20 Abmatt sit-ups

20 Double-unders

W.O.D.

12 Minute A.M.R.A.P.

6 Overhead squats (65/95#)

9 Knees to elbows

12 Kettlebell swings (1/1.5 +)

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

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