Monday, June 27, 2011
Pull Out
Warm up: tmu of jumprope/pvc high pulls
Skill/focus: High Pull
2-3 sets to build load
Workout:
High Pull 5. 5. 5
Pull Out
Warm up: tmu of jumprope/pvc high pulls
Skill/focus: High Pull
2-3 sets to build load
Workout:
High Pull 5. 5. 5
Saturday, June 25, 2011
Rain or Shine
Warm up: 1 min jumprope, 3o s of squats/push ups/sit ups/lunges/back ext, 1 min jumprope
Homemade Cold Breakfast Cereal (Grain Free)
By guest blogger Sarah Pope
By guest blogger Sarah Pope
Friday, June 24, 2011
Clean & Jerk 1 RM
Warm up: 400 m run, Burgener 2 x 5 w/ light load
Workout:
Take about 15 min to find a clean & jerk 1 rm
and then. . .
Clean & Jerk 1 RM
Warm up: 400 m run, Burgener 2 x 5 w/ light load
Workout:
Take about 15 min to find a clean & jerk 1 rm
and then. . .
Thursday, June 23, 2011
Pull Your Weight
Warm up: tmu of push ups / pull ups / sit ups / back ext
(2 of each for 4 mins total)
Workout:
Weighted pull ups x 1*
Pull Your Weight
Warm up: tmu of push ups / pull ups / sit ups / back ext
(2 of each for 4 mins total)
Workout:
Weighted pull ups x 1*
Wednesday, June 22, 2011
Front Squat 3 rm
Warm up: 3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)
Skill/focus: Front Squat
2-3 sets to build load
Front Squat 3 rm
Warm up: 3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)
Skill/focus: Front Squat
2-3 sets to build load
Tuesday, June 22, 2011
Mainsite 6/9
Warm up: 400 m row or 200 ft climb,
3 rds of 5 hspu, 5 ring rows, 10 squats
Skill/focus: Shoulder Press
2 sets to build load
Mainsite 6/9
Warm up: 400 m row or 200 ft climb,
3 rds of 5 hspu, 5 ring rows, 10 squats
Skill/focus: Shoulder Press
2 sets to build load
Monday, June 20, 2011
Gargoyle
Warm up: 400 m run, 3 x
-5 ea 1 arm snatches 30#/20#
-7 push ups
-9 pvc good mornings
by Paula Jager CSCS as published in Natural Muscle Magazine June 2011
Saturday, June 18, 2011
CrossFit Regional Workout 6
Warm up: 800 m run, 3 x 5 of
-kte, manmakers 20#/10#
Workout:
row 20 cal
30 burpees
CrossFit Regional Workout 6
Warm up: 800 m run, 3 x 5 of
-kte, manmakers 20#/10#
Workout:
row 20 cal
30 burpees