Saturday:
Warmup:
1 round of Helen
400m run
21 KB Swings
12 Pullups
Stretch:
W.O.D
1 Round for time of:
25 hangcleans 95/63
50 double unders
75 ab mat situps
200m farmers walk 70/53 Kb, both hands
200m run backward
200m run forwards.
Comment: What progress have you made since starting CrossFit?
Friday:
Warmup:
5 muscle ups, or 10 chest to bar pullups, 10 ring dips.
5 Hand Stand push ups
500m row.
Stretch:
Team W.O.D, AMRAP 25 min.
In Teams of two complete the following:
10 reps Bench Press each RX= Bodyweight/half body weight, or 25 pushups (chest to floor)
15 pullups each or 7 pullups with Dumbbell in between ankles RX =35/15
Run 400m together.
Rules: you can not work until your partner is resting, spot each other on bench, and Run together.
Comment: What is your favorite Paleo Meal?
We have a new wall ball graffiti boards so make sure you get in here Friday and write your favorite quote on them before they go up!!!
Thursday:
warmup:
Row 300m
Run 200m
Stretch:
W.O.D
400m sprint for time, record on white board
Rest 5 minutes
3 rounds of
5 burpees
10 ring dips
20 wallballs
40 double unders.
Rest 5 min.
12 rounds of tabata abs, Trainers choice.
Comment: Favorite shoe for CrossFit WODs.
Wednesday:
Warmup:
Run 800m
15 kb swings 53/35
Row 300
Stretch:
W.O.D
“The Bear Complex”
This is one rep of the Bear Complex
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
Rest as needed between rounds.
Comment: What was the hardest W.O.D of your life?
Tuesday
Warmup:
10 airsquats
Row 200m
Run 200m
10 ring dips
10 supine ring pullups
Stretch
W.O.D ”AB day”
3 rounds of
10 windshield wipers
20 k2e
30 abmat situps
Run 200m
Then
2 rounds of
15 toes to bar
15 gh situps
Then row 1000m
As you can see Nutrition is the building block of all fitness.
Warmup
Row 500m
Push jerk demo
Stretch:
Strength:
Push Jerk : 3×3 2×2
W.O.D
Run 1200m
3 rounds of
18 kb swings 53/35
18 pullups
18 Kb goblet squats 53/35
when the 3 rounds are finished, run another 1200m.
warmup
10 pullups
10 pushups
20 squat
20 lunges
run 200m
Stretch
W.O.D
3 rounds of
5 thrusters 95/53
10 O.H. lunges 15/25
15 SDHP 23/35
20 abmat situps
Run 200m
Since Starting CrossFit in 2007 after reading an article in Men's Journal, I can honestly say I am in the best overall shape of my life.
