Friday 07.30.10
By ryan | Friday, July 30, 2010
Go Shawn!
WOD
Practice muscle ups/ring work
Then,
21-15-9
Barbell ground to overhead (63/95#)
Pull ups
Conditoning:
4 rounds for time:
row 350m
10 double
kb swing
15 db push press
Topics: WOD | 8 Comments »
Wednesday 07.29.10
By ryan | Wednesday, July 28, 2010
WOD
Handstand push ups
3 sets of 5 (use the most difficult variation you can)
Then,
10 Rounds
5 KB Snatch Rt hand
5 KB Snatch L hand
10 Box Jumps
Topics: WOD | 2 Comments »
Wendesday 07.28.10
By ryan | Wednesday, July 28, 2010
WOD
Complete 3,4 or 5 rounds for time of:
7 Deadlifts (go heavy)
14 One legged squats (7 each leg)
21 Double-unders
Top results from 2010 CrossFit Games. Done with a 7 minute cap and 2 20m sprints each round: Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under (315lb deadlift), Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift).
Post loads, modifications and rounds completed to comments.
Deadlift 1×5 (add 5#)
Bench Press 3×5 (add 5#)
Choose 3 exercises from the following for a 4 station circuit of 45sec on/ 15sec off with 1 station being a rest:
L-sit, 1-leg squat, Back extension, Glute ham raise, Superman push up, Skin-the-cat, TGU sit up, Handstand hold, Barbell lunge, Good morning, KB cross chop, Seated leg lift, Double unders
Perform 3 rounds of the circuit. Focus on quality with each exercise.
Topics: WOD | 2 Comments »
Tuesday 07.27.10
By ryan | Tuesday, July 27, 2010
WOD
Run/row 800m
rest 1 minute
AMRAP in 8 min:
10 Burpees
1 Rope Climb
rest 1 minute
Run/row 800m
Topics: WOD | 1 Comment »
Monday 07.26.10
By ryan | Monday, July 26, 2010
WOD
Complete the following for time:
2 rounds
30 Overhead walking lunge steps holding plate (35/45#plate)
15 Ring dips
2 rounds
30 box jumps (as big as you can)
15 Toes to bar
Squat 3×5 (add 5# to last workout)
Press 3×5 (add 2-5# to last workout)
Pull ups 3 sets for max reps(Strict, no kip. Add weight if you are getting more than 10 reps/set)
Topics: WOD | 5 Comments »
Friday 07.23.10
By Martin | Thursday, July 22, 2010
Deadlift
5-3-3-1-1-1
Then ,
5 rounds for time of:
4-10 meter shuttle runs (over and back 2x, touch line each time)
10 db thrusters (25/45)
12 tuck jumps
Rest 1 minute between rounds.
Post weights and time to comments.
Squat 3×5 (add 5# to last workset)
Supplemental skill work:
Handstand Push up 3×5 (use hardest variation you can complete 5 reps with)
Conditioning:
Do 3,4, or 5 rounds of today’s Daily WOD. (not the deadlifts, the other stuff 
)
Topics: WOD | 2 Comments »
Thursday 07.22.10
By Martin | Wednesday, July 21, 2010
3 Rounds for time of:
21 Kettlebell swings
21 GHD sit-ups
21 Pull-ups
Row 500 meters
Class A= 70# kbs with GHD
Class B= 50# kbs with knees to elbows
Class C= 35# kbs with abnat sit-ups
Post time and class to comments.
Topics: WOD | No Comments »
Wednesday 07.21.10
By Martin | Tuesday, July 20, 2010
Black Canyon of the Gunnison
Snatch or Overhead squat
Work up to a heavy single.
Then
AMRAP in 12 minutes:
2 power snatches @ 80% of heavy single
2 rounds of 3 box ring rows, 5 ring push ups, 7 air squats
Post weights and time to comments.
Deadlift 1×5 (add 5-10#)
Bench Press 3×5 (add 5#)
Conditioning:
AMRAP in 8 minutes:
3 ring push ups, 5 box ring rows, 7 wall ball throws
Topics: WOD | 6 Comments »
Tuesday 07.20.10
By Martin | Monday, July 19, 2010
Press
3-3-3
Then,
21-15-9
Box jumps
Pull ups
Knees to elbow
Topics: WOD | No Comments »
Monday 07.19.10
By Martin | Sunday, July 18, 2010
Cleans
Work up to a heavy single (no more than 2 misses at any weight).
Then, use 80% of heavy single perform 1 clean and jerk every minute for 20 minutes.
Squat 3×5 (add 5# to last workout)
Press 3×5 (add 5# to last workout)
Hanging Leg Raises 3 sets for max reps
Topics: WOD | 3 Comments »
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