Saturday, July 28, 2012
Clean Sweep
Warm up: 400 m oh run 15#/10#, 20 partner push ups (10 ea), 50 m ea buddy carry
Skill/focus: Power Clean
Clean Sweep
Warm up: 400 m oh run 15#/10#, 20 partner push ups (10 ea), 50 m ea buddy carry
Skill/focus: Power Clean
Friday, July 17, 1012
Leg Up
Warm up: 400 m run, 10 spiderman lunges tot, 10 split jumps
Skill/focus: Lunge (review of proper form and depth--knee grazes ground)
WOD
Leg Up
Warm up: 400 m run, 10 spiderman lunges tot, 10 split jumps
Skill/focus: Lunge (review of proper form and depth--knee grazes ground)
WOD
By Kris as published on CrossFit Florida #1 Site July 25, 2012
https://www.sflcrossfit.com/2012/news/jaguar-crossfit/
https://www.sflcrossfit.com/2012/news/jaguar-crossfit/
Thursday, July 26, 2012
Poltergeist
Warm up: 500 m row, 10 pvc pass thrus, good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#
Skill/focus: Deadlift
2 x 5, 1 x 3
Poltergeist
Warm up: 500 m row, 10 pvc pass thrus, good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#
Skill/focus: Deadlift
2 x 5, 1 x 3
By Paula Jager CSCS as published in Natural Muscle magazine July 2012
Wednesday, July 25, 2012
POWER RULES
Warm up: 400 m run, 15 mb cleans
Skill/focus: Hang Clean & Clean
Take 10-12 min to find your working weight
WOD
POWER RULES
Warm up: 400 m run, 15 mb cleans
Skill/focus: Hang Clean & Clean
Take 10-12 min to find your working weight
WOD
Wednesday, July 25, 2012
Warm Up: bear crawl => agility ladder => agility cones => 50-meter side shuffle => 50-meter sprint
Skill/Focus: Pull ups
WOD: 3 x 5:00 AMRAP
12 knees-to-elbows or knee-ups
Warm Up: bear crawl => agility ladder => agility cones => 50-meter side shuffle => 50-meter sprint
Skill/Focus: Pull ups
WOD: 3 x 5:00 AMRAP
12 knees-to-elbows or knee-ups
Monday, July 23, 2012
Warm Up: Obstacle Course
Skill/Focus: Pull Ups
WOD: AMRAP
15 jumping pull ups
25m bear crawl
15 thrusters
25m bear crawl
15 tuck jumps
25m bear crawl
GAME!!!
Warm Up: Obstacle Course
Skill/Focus: Pull Ups
WOD: AMRAP
15 jumping pull ups
25m bear crawl
15 thrusters
25m bear crawl
15 tuck jumps
25m bear crawl
GAME!!!
Tuesday, July 24, 2012
Squat Rules
Warm up: 5 min foam rolling, hip flexor stretch 2 x 30 s ea, 100 jumprope (double leg), 50 on the left, 50 on the right, 30 high knees
Squat Rules
Warm up: 5 min foam rolling, hip flexor stretch 2 x 30 s ea, 100 jumprope (double leg), 50 on the left, 50 on the right, 30 high knees
Monday, July 23, 2012
ThreeByFive
Warm up: 400 m run, 3 x 5 pull ups & burpees
Skill/focus: Bench Press
2 x 5, 1 x 3
WOD
Bench press 3. 3. 3. 3. 3
ThreeByFive
Warm up: 400 m run, 3 x 5 pull ups & burpees
Skill/focus: Bench Press
2 x 5, 1 x 3
WOD
Bench press 3. 3. 3. 3. 3