Monday 5/7/12
Please make sure you are here on time for class. Quickly warm up by 10 minutes after the hour and be ready to start the skill.
Skill: 8×40 yard sprints out back. Run the 400M for the warm up and get the body ready for some sprints
Strength: 10 Minutes to get a heavy power clean & split jerk
W.O.D.
As many rounds as possible in 10 Minutes of:
8 KB Swings, 2/1.5 pood
10 Box Jumps, 24″/20″
12 Burpees
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Saturday 5/6/12
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 Russian Kettlebell swings
Strength: Bench Press 5×7
W.O.D.
“Fran”
21-15-9
Thrusters (65/95#)
Pull-ups
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Friday 5/5/12
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: 5 Handstand push-ups, 10 Burpees, 15 Jump tucks, 20 V-ups
Strength: Deadlift 5×5
W.O.D.
For time:
800M Run
10 Hang power clean (A.95/135)
400M Run
12 Strict pull-ups
200M Sprint
12 Push-ups with a dumbbell row (A.25/45#)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Thursday 5/4/12
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: Weighted push-ups
Strength: Shoulder press 7×3
W.O.D.
5 Rounds for time of:
100 Medicine ball lunges A.14/20#
15 Medicine ball sit-ups
10 Wall ball shots
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Wednesday 5/2/12
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: 5 rounds for time of: 20 Mountain climbers and 15 Air squats
Strength: 5×10 Romanian dumbbell deadlift with shrug (dumbbell’s drops below the knee then finish the deadlift with an aggressive shrug)
W.O.D.
3 Rounds for time of:
8 Overhead squats A. 85/115
20 Kettlebell swings A.1.5/2pood
50 Double-unders
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Tuesday 5/1/12
Pleasemake 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: 5 Minute A.M.R.A.P.
6 Skin the cats
8 Push-ups (chest to floor)
Strength: Power clean 8×4. Go heavy everyone and lets get some good work done.
W.O.D.
3 Rounds for total Reps:
1 Minute of: Single arm dumbbell snatch A. 25+/45+ B. 20/40 C. 15/35
1 Minute of: Pull-ups A. pu B. ring row
1 Minute of : V-up with weight A. 25/45 B. 15/35 C. 10/15
Rest 1 minute after each round
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Monday 4/30/12
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 Rope ascents. If you area not able to climb, you can learn to pull up from laying flat on the ground to standing then back down again.
Strength: Snatch balance 7×5 Work on the landing in the deep squat position with the bar full locked out above the head.
W.O.D.
5 Rounds for time of:
6 Ring dips
8 Burpee jumping pull-up
200M Sprint around the building
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Saturday 4/28/12
10 A.M. Is the Intro to CrossFit so if you are a regular member please try the 9 or 11 unless you brought a guest.
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: Walk on hands. If you are just learning work on the wall, then pick a partner and see how you do.
Strength: Power snatch 7×3 so work with heavy weight for you.
W.O.D.
1 Handstand push-up A. HSPU B. box HSPU
10 Squat clean A. 105/155 B. 85/135 C
2 Handstand push-ups
9 Squat clean
3 Handstand push-ups
8 Squat clean
4 Handstand push-ups
7 Squat clean
5 Handtand push-ups
6 Squat clean
6 Handstand push-ups
5 Squat cleans
7 Handstand push-ups
4 Squat clean
8 Handstand push-ups
3 Squat clean
9 Handstand push-ups
2 Squat cleandd
10 Handstand Push-ups
1 Squat clean
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Friday 4/27/12
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: 20 Slow deep squats, then explode into a jump tuck, then 15 burpees
Strength: 6x200M Sprints. 200M is around the building so build your pace from slower to the 3 last should be all out.
W.O.D.
3 Rounds for time of:
25 Box jumps (20/24″)
15 Ring push-ups
50 Double-unders
After all three rounds you must finish with a 800M Run!
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Thursday 4/26/12
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: 100 Double-unders, 10 Skin the cats
Strength: 5 Minute A.M.R.A.P.
8 Toes to bar
9 Push-ups
10 Jump tuck
W.O.D.
3 Rounds for time of:
400M Run
6 Handstand push-ups
8 Deadlift A.185/275 B.155/255 C.135/225
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf May 6, 2012 | 
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