Thursday- November 1, 2012

warm up

450m run

then...

3 rounds of "Cindy"

WOD

AMRAP 10

200m Run

30 Abmat Sit ups

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Bent Over Rows

3 sets x 5 reps

Accessory Work
Laying Rear Delt Raise
3 sets x 20 reps

Olympic

Snatch

70% x 1

75% x 1

80% x 1

85% x 1

90% x 1

95% x 1

Endurance

600m run

2 minutes rest

3x

Row

500m row

1 minute rest

3x

Swim

25m sprint

:30 rest

10x

Wednesday- October 31, 2012

warm up

20 minute self warm up

10 minutes (ascending ladder)

1- deadlift (Sumo stance/bodyweight)

1- burpee 

2,2

3,3

4,4

5,5

6,6

etc…

*continue following rep scheme ladder as high as possible in 10 minutes

**SCORE- rounds + reps

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Bench Press

warm up

then...

1 Set x Max reps 

*coach will choose weight

Accessory Work

dumbbell JM Press

3 sets x 20 reps

Band press downs

1 set x 100 reps

Endurance

100m sprints

1 minute rest

8x

Row

2500m row

Airdyne

Max calories in 3 minutes

2x

Swim

100m

1 minute rest

6x

Tuesday- October 30, 2012

WOD

5 Rounds

7 Hang squat cleans (135lbs/95lbs)

25 double unders (100 singles)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Back Squats

4 sets x 9 reps @ 77%

Endurance

400m run

1:30 rest

4x

Row

500m row

2 minutes rest

3x

Swim

1400m swim

2x

*rest as needed

Monday, October 29, 2012

Warm Up

6 x 100m Run

(starting at 50% working up to 100%)

WOD

25 Pullups

75 Situps

75 Double Unders

2 Rounds for Time

POST TIME TO COMMENTS

**Today's 5:30pm class will be the special KB class with Jt Netterville so come down and learn how to apply those movements and efficiency towards CrossFit!

Sunday-October 28, 2012

warm up

450...

10 jumping jacks

3 burpees

3 broad jumps

3x

WOD

2 Rounds of:

50 Sit-ups

45 KBS (53/35)

40 Box Jumps (24/20)

For time

POST TIME TO COMMENTS

Saturday-October 27, 2012

warm up

450m run

then...

10 OHS

8 throughs

3x

12 min AMRAP:

2 Hang power snatches (50% of 1RM overhead squat)

5 Overhead squats

8 Hand release push-ups

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Back Squats

4 sets x 9 reps @ 77%

Endurance

400m run

1:30 rest

4x

Row

500m row

2 minutes rest

3x

Friday, October 26, 2012

WARM UP

10 Perfect Squats

10 Pass Throughs

7 Pushups

3x

WOD

AMRAP 9

10 MedBall Cleans (20/14)

7 Burpees

5 Toes to Bar

POST SCORE TO COMMENTS

Thursday-October 25, 2012

warm up

200m run

3x

then...

3 burpees

5 jump squats

4 spidermans

3x

WOD

7 Rounds for time;

3- thrusters (135/95)

5- pull-ups

7- pushups (hand release)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Pendlay Rows

8 sets x 2 reps

H.A.P

Olympic

Snatch

75 x 2

80 x 1

85 x 1

90 x 1

95 x 1

Endurance

200m run

1:30 rest

6x

Row

250m 

2 minute rest

6x

Swim

25m 

1 minute rest

6x

Wednesday-October 24, 2012

warm up

200m run

2x

then...

10 OHS

5 push ups

3x

WOD

In 7 minutes complete:

15- Power clean & Push press/jerk (75/55)

15- Power clean & Push press/jerk (95/65)

15- Power clean & Push press/jerk (135/85)

Max reps Power clean & Push press/jerk (165/105)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

warm up

3 sets x 3 reps HSPU

Strict Press

5 sets x 2 reps

H.A.P

Assistance work

Standing Triceps Extensions

3 sets x 20 reps

Endurance

50m sprint

walk to start as rest

10x

Row

500m row

2 minutes rest

3x

Swim

20m sprint

10x

*rest as needed