Monday, October 1, 2012

Warm Up

450m Run

then...

21 ft. Lid Walk

21 ft. Lid Inch Worms

2x

WOD

10 Tuck Jumps

10 Pushups

10 Situps

5 Rounds

*WOD Courtesy of CrossFit Durham

Sunday-September 30, 2012

warm up

100m jog

10 jumping jacks

5 knee jumps

3x

WOD

200m run

8 Squat snatches (115lbs/75lbs)

Rest 60 seconds betweeen rounds

5 rounds for total time

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EXTRA CREDIT

REST DAY

Saturday- September 29, 2012

warm up

200m run

4 spidermans

4 pass throughs

4 broad jumps

2x

then...

find ground to overhead weight

WOD

4 rounds

30-Double unders

20-Ground to overhead (115/75)

10- Bar facing burpees (lateral jump over bar)

POST TIME TO COMMENTS

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EXTRA CREDIT

Strength

Back Squat

10 sets x 3 reps @ 81%
Front Squats

5 sets x 3 reps @ 86%

2) Row

100m

1 minute rest

8x

3) Airdyne

max calories in 10 minutes

even minutes hard

odd minutes easy 

4) Swim

800m

Friday, September 28, 2012

Warm Up

4 x 100m Run

then...

20 Single Skips

6 Spidermans

5 Jump Squats

2x

WOD

5 Rounds of

200m Run

5 Superhero Makers

-Row

-Pushup

-Row

-Pushup

-Squat Clean

-Thruster

*athletes choose DB weight

Thursday- September 27, 2012

warm up

450m run...

then

6 spidermans

7 squats

10 pass throughs

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EXTRA CREDIT

Westside

Arched Back Good Mornings

6 sets x 2 reps

H.A.P (Heavy As Possible)

Olympic

Clean & Jerk
3 sets x 1 rep

H.A.P

Endurance

2 mile run

2) Row

100m

1 minute rest

8x

3) Airdyne

max calories in 10 minutes

even minutes hard

odd minutes easy 

4) Swim

800m

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack"

Complete as many rounds as possible in 20 minutes of:
 10 Push Press (115lbs/85lbs)10 KB Swings (53lbs/35lbs)
10 Box jumps (24"/20")



POST ROUNDS AND EXTRA CREDIT

TO COMMENTS

Wednesday- September 26, 2012

warm up

450m run...

5 push ups

5 pull ups

5 squats

4x

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EXTRA CREDIT

Westside

Slingshot Bench Press

8 sets x 2 reps

Strength

30 GHD sit ups

Olympic

Snatch
5 sets x 1 @ 75%

Endurance

1 mile run

Row

1600m 

Swim

1600m

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WOD

"If 08 was 12"

5 Deadlifts (315lbs/205lbs)

10 bar facing burpees

5 rounds for time

POST TIME AND EXTRA CREDIT TO COMMENTS

Tuesday- September 25, 2012

warm up

450m run

then...

10 squat press out hold (10lbs/5lbs)

5 goblet squats (10lbs/5lbs)

5 pass throughs

3x

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EXTRA CREDIT

Strength

Back Squat

5 sets x 3 reps @ 81%

Front Squat

10 sets x 3 reps @ 86%

Strongman

Zercher Deadlift

5 sets to find top weight

Endurance

400m run

1:30 rest

4x

Row

550m row

1:30 rest

3x

Airdyne

30 second sprint

1 minute rest

8x

*for max calories

Swim

100m swim

3 minutes rest

6x

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WOD

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53lbs/35lbs)
60 Sit-ups
70 Burpees

POST TIME AND EXTRA CREDIT TO COMMENTS

Monday, September 24, 2012

Warm Up

8 x 100m sprints

**work your way up to 100% effort on the last 2 sprints**

WOD

AMRAP 8

Burpees

Sunday- September 23, 2012

warm up

100m run

:45 rest

6x

*stretch, squat, inch worm, push up, lunge between rounds

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EXTRA CREDIT

Strongman

Zercher Deadlift

5 sets to find top weight

Endurance

400m run

1:30 rest

4x

Row

550m row

1:30 rest

3x

Airdyne

30 second sprint

1 minute rest

8x

*for max calories

Swim

100m swim

3 minutes rest

6x

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WOD

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

POST TIME AND EXTRA CREDIT TO COMMENTS

Saturday-September 22, 2012

warm up

self warm up

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EXTRA CREDIT

Westside

Slingshot bench

8 sets x 2 reps

H.A.P (Heavy As Possible)

Strength

Back Squat

10 sets x 3 reps @ 78%

Front Squats

5 sets x 3 reps @ 83%

Endurance

300m run

1:30 rest

4x

Row

350m row

1:30

4x

Airdyne

2 minutes for max calories

1 minute rest

3x

Swim

Max distance in 10 minutes

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WOD:

"The Bear Complex"

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds.

"The Bear Complex"

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds.

POST LOAD AND EXTRA CREDIT TO COMMENTS