Monday, May 30, 2011

May 30

Tech/Strength
Bench Press-Max 3 Rep
10-8-6-3-3-3-3

Today's WOD:
4 Rounds for Time
400m Run
10-SDHP 95/65lb
15-Burpee's

Sunday, May 29, 2011

May 29

Rest Day

(Kim demonstrating the perfect pushup.)

May 28

Tech/Strength
Your Choice 20min

Todays 's WOD: For Time
500m Row
50 Air Squats
500m Row
50Push ups
500m Row
50 Walking Lunges
500m Row



Saturday, May 28, 2011

May 27

Tech/Strength
Hang Power Snatch
3-3-3-3

Today's WOD
12min AMRAP
5-Hang Power Snatch 95/65lb
10-KB Swings 53/35lb
15-AB Mat Sit ups

May 26



Rest Day

Wednesday, May 25, 2011

May 25

Tech/Strength
Squat Cleans
3-3-3-3

Today's WOD
"Jackie' for time
1000m Row
50-Thrusters 45/35lb
30-Pull up's

Tuesday, May 24, 2011

May 24

Tech/Strength
Double Unders
Practice for 10min

Today's WOD:
Max OH Squats
1-1-1-1-1-1-1

Monday, May 23, 2011

May 23

Todays WOD: 3 Rounds
for total Reps
10m Shuttle Run 45sec.
Rest 15sec.
Plate OH. Alt. Step ups 15/10lb 45sec.
Rest 15sec.
Walking lunges 45sec.
Rest 15sec.
Push Press 75/55lb 45sec.
Rest 15sec.
Ab Mat Sit Up 45sec.
Rest 15sec.
Ring Rows 45sec.
Rest 1min, 15sec.

Saturday, May 21, 2011

May 21

Tech/Strength
Deadlift
3-3-3-3

Today's WOD:
15min AMRAP
10-Wall Balls 20/14lb
10-Deadlifts 185/115lb
10-Box Jumps 24/20"

Friday, May 20, 2011

Wednesday, May 18, 2011

May 18

Tech/Strength
Shoulder Press Max
8-5-5-3-1-1-1

Today's WOD:
12min AMRAP
5 Push Press 95/65lb
10 Power Cleans 95/65lb
15 Double Unders

Tuesday, May 17, 2011

May 17

Todays Wod:
From CrossFit Main Site
Thruster's-max wt.
2-2-2-2-2-2-2

Monday, May 16, 2011

May 16

Tech/Strength
Overhead Squat
5-5-5-5

Today's WOD: For Time
30-Pull ups, 10 OH Squats 45/35lb, 400m run
30-Push ups, 10 OH Squats 45/35lb, 400m run
30-KB Swings 53/35lb, 10 OH Squats 45/35lb, 400m run
30-Ab mat Sit up, 10 OH Squats 45/35lb, 400m run
30-Wall Balls 20/14lb 10 OH Squats 45/35lb, 400m run
30-Box Jumps 24/20", 10 OH Squats 45/35lb, 400m run

May 15



Rest Day

Saturday, May 14, 2011

May 14

Tech/Strength
Rope Climbs

Todays WOD: For Time
"Karen"
150 Wall Balls 20/14lb

Friday, May 13, 2011

May 13

Tech/Strength:
Front Squats
3-3-3-3

Todays WOD:
15-12-9-6-3 For Time of
SDHP 95/65lb
Burpee's
Toe to Bar

May 12

Todays Wod:
Bench Press Max
8-6-3-3-1-1-1-1-1

Weighted Pull up Max
8-6-3-1-1-1-1-1

Wednesday, May 11, 2011

May 11

Tech/Strength
Hang Cleans
5-5-5-5-5

Todays WOD:
15min AMRAP
5 Pull ups
7 Cleans 95/65lb
10 KB swings 53/35lb
12 Double Unders

Tuesday, May 10, 2011

May 10

Tech/Strength
Deadlift-1 Rep Max
8-6-3-3-1-1-1-1-1

Todays WOD
3 Rounds for Time
5 Deadlifts 225/135lb
7 Ring dips
200m run

Monday, May 9, 2011

May 9

Tech/Strength:
Push Press
8-6-3-3-1-1-1-1

Todays WOD:
5 Rounds For Total reps
1min. Push Press 75/55lb
1min. Air squat
1min. Push ups
1min. Rest

May 8

Rest Day

Saturday, May 7, 2011

May 7

Tech/Strength
Over Head Squat
10-8-6-3-3-3

Today's WOD:
For Time
21-18-15-12-9-6-3
Pull Up's
Box Jump's 24/20"
Wall Ball's 20/14lb

Friday, May 6, 2011

May 6

Tech/Strength
Power Cleans
8-6-3-3-1-1-1

Todays WOD: 12min
800m run then
AMRAP
3 Power Cleans
6 Hand Release push Ups
9 Air squats

Wednesday, May 4, 2011

May 4

Tech/Strength
Power Snatch
10-8-6-3-1-1-1

Todays WOD:
4 Rounds For Time
10 Power Snatch 95/65lb
15 KB swings 53/35lb
20 Ab Mat Sit ups

Tuesday, May 3, 2011

May 3

Tech/Strength:
Rope Climbs

Todays WOD: 2 Rounds for Time
800m Run
15 Box Jumps 24/20'
15 Burpees
15 Wall Balls 20/14
15 GHD Sit ups

Monday, May 2, 2011

May 2

Tech/Strength:
Practice thrusters and
Chest to Bar Pull ups

Todays WOD:
CrossFit Open #6
7min. AMRAP
3-6-9-12-15-18-21etc
Reps/Round of
Thrusters 100/65
Chest To Bar Pullups

Sunday, May 1, 2011

May 1



Rest Day

April 30

Tech/Strength:
Deadlifts 3-3-3-3

Today's WOD: For Time
800m Run
20 Deadlits 135/95lb
30 Push Ups
40 Air Squats
500m Row
40 Air Squats
30 Push ups
20 Deadlifts 135/95lb
800m Run