9.30.13

CrossFit – 9.30.13
Mobility!
Strength –
Back Squat: 80%x5x2, 85%x4x2
WOD –
21-15-9
Kettlebell sumo deadlift high pull (53/36)
Hand Release push ups
Core –
Kettlebell Cross Chop

9.27.13

9.27.13

Mobility!

 

Strength –

FS: 75%x5, 80%x4x2, 85%x3x2

Wod

For TIME

PERFORM the “Flight Simulator”

5-10-15-20-25-30- 35-40-45-50-45-40- 35-30-25-20-15-10-5:

  1. Jump Rope Double Unders pastedGraphic.pdf
  1. Each set must be unbroken, if you trip or stop you restart the set you’re on
  2. 30 minute time cap

 

9.26.13

Mobility & Agility

 

Strength –

Push Press – 5×5

 

WOD –

5 Rounds of time

10 1 arm DB OH walking lunge (5/side)

10 T2B

10 Good Mornings

 

9.25.13

9.25.13

Mobility!

 

WOD –

AMRAP 5 minutes

4 DB Thrusters (45/25)

8 Pull Ups

 

2 Minutes of Rest

 

AMRAP 5 Minutes

10 Renegade Row (45/25)

10 Box Jumps (24/20)

 

rest 2 minutes

 

AMRAP 5 Minutes

4 DB Thrusters (45/25)

8 Pull Ups

 

Core –

5 Rounds

20 Hollow Rocks

20 Superman Rock

 

5.24.13

Mobility!

 

Strength –

Back Squat: 75%x5, 80%x5x3, 83%x3, 80%x4

 

WOD –

for time:

run 100 m

burpee broad jump 100 m back

run 100 m

walking lunges 100 m back

run 100 m

broad jump 100 m back

run 100 m

Bear crawl 100 m back

run 100 m

 

9.23.13

Mobility!

 

Strength –

Snatch practice and heavy single

 

Core –

Tabata ab mat sit ups

 

9.21.13

The Don

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

9.20.13

Mobility

Strength –

Front Squat – 65%x6, 70%x5, 75%x5, 80%x3x2

If you do not have a 1rm FS, the find it today