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!
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!
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!
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!
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!
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!
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!
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 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!
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!
Work Out of the Day | hdcf February 22, 2012 | 
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