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Paula Jager
13 years ago
Monday, May 2, 2011

CrossFit Games Open 11.6

Warm up:  400 m run, tmu of
-wall ball burpees and plank holds
-sdhp 45/30 and sit ups
-squats and L sits

Workout:
Paula Jager
13 years ago
Saturday, April 30, 2011

Having a Ball . . .
. . . wish we were in the Keys


Warm up:  400 m run, 25 walkout push ups

Workout:
Teams of 2
Paula Jager
13 years ago
Friday, April 29, 2011

Beachtime

Warm up:  2 rds of 10 mb cross pu (5 ea), 20 renegade rows (10 ea) 30#/20#

Skill/focus:  Bench Press
2 x 5, 1 x 3

Workout:
Paula Jager
13 years ago
Thursday, April 28, 2011

Control & Let Go

Warm up:  4 x 5 of
-lunges ea leg, sit ups, back ext

Skill/focus:  DB Lunge

Workout:
Paula Jager
13 years ago
Wednesday, April 27, 2011

Track Meet

Warm up:  800 m run, agility drills

Workout:
800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 3 min
Paula Jager
13 years ago
Tuesday, April 26, 2011

Deadlift 5 RM

Warm up:  tmu of push ups / sdhp 45#/30#

Skill/focus:  Deadlift
2 x 5, 1 x 3

Workout:
Deadlift x 5
Paula Jager
13 years ago
Monday, April 25, 2011

Crossfit Games Open 11.5

Warm up:  3 x 5 wall balls, kte

Skikll/focus:  Power Clean
Take 2-3 sets to build your load

Workout:
Paula Jager
13 years ago

Saturday, April 23, 2011


Fight Gone Bad


wall balls 20#/14#
sdhp 75#/55#
box jumps
push press
row
3, 5 min rounds
1 min btwn rds
for reps

Paula Jager
13 years ago
Friday, April 22, 2011

Energizer Bunny

Warm up:  400 m overhead run 20#/10#

Skill/focsu:  Shoulder Press
2-3 sets to build load

Workout:
Paula Jager
13 years ago
Thursday, April 21, 2011

Jacked Wheels

Warm up:  3 x 5
-lunges each leg
-ring rows
-split jumps each leg

Skill/focus:  Split Squat
2 x 5 @ 30x1