Thursday, June 9, 2011
CrossFit Games Regional Workout 3
Warm up: 2 rds of Cindy
Take 5-10 mins to warm up to heavy dead lift and higher box jump
Workout:
21. 15. 9 reps of
CrossFit Games Regional Workout 3
Warm up: 2 rds of Cindy
Take 5-10 mins to warm up to heavy dead lift and higher box jump
Workout:
21. 15. 9 reps of
Wednesday, June 8, 2011
Sweat w/ a Buddy
Warm up: 400 m run, Burgener warm up 1 x 10 45#/30#
Workout:
HPC x 15 115#/75#
alernating lunges
400 m run
Sweat w/ a Buddy
Warm up: 400 m run, Burgener warm up 1 x 10 45#/30#
Workout:
HPC x 15 115#/75#
alernating lunges
400 m run
Tuesday June 7, 2011
Opposites Attract
Warm up: 4 x 5 expl push ups / sdhp 45#/30#
Skill/focus: DB Bench Press
2-3 sets to build load
Workout:
Groups of 3
Opposites Attract
Warm up: 4 x 5 expl push ups / sdhp 45#/30#
Skill/focus: DB Bench Press
2-3 sets to build load
Workout:
Groups of 3
Monday, June 6, 2011
XENA
Warm up: 2 min jumprope, 2 x 10: pvc pass thrus / ohs; 5 tgu ea side 20#/10#
Skill/focus: Overhead Squat
2-3 sets to build load
Workout:
XENA
Warm up: 2 min jumprope, 2 x 10: pvc pass thrus / ohs; 5 tgu ea side 20#/10#
Skill/focus: Overhead Squat
2-3 sets to build load
Workout:
Saturday, June 4, 2011
Evil Eva's Birthday Bash
Warm up: 400 m oh run 25#/15#, stop at 200 m mark and do 10 1 arm swings (ea) and
Evil Eva's Birthday Bash
Warm up: 400 m oh run 25#/15#, stop at 200 m mark and do 10 1 arm swings (ea) and
Friday, June 3, 2011
Mad Minutes
Warm up: 400 m run, 2 x 10 pvc pass thurs, Samson stretch (20 s ea leg)
Workout:
Performed FGB style
Deadlift
Power clean
Mad Minutes
Warm up: 400 m run, 2 x 10 pvc pass thurs, Samson stretch (20 s ea leg)
Workout:
Performed FGB style
Deadlift
Power clean
Thursday, June 2, 2011
Push & Pull
Warm up: 3 x 10 swings 25#/15#, 30 s hs hold
Workout:
Split Jerk 3. 3. 3. 3
and then. . .
Row 2 K
for time
Push & Pull
Warm up: 3 x 10 swings 25#/15#, 30 s hs hold
Workout:
Split Jerk 3. 3. 3. 3
and then. . .
Row 2 K
for time
Wednesday, June 1, 2011
Untitled
Warm up: 3 rd of Cindy
Workout:
400 m run
50 double unders
15 squat cleans 115#/75 rx; 135/95 rx+
50 ring rows
15 squat cleans
Untitled
Warm up: 3 rd of Cindy
Workout:
400 m run
50 double unders
15 squat cleans 115#/75 rx; 135/95 rx+
50 ring rows
15 squat cleans
Tuesday, May 31, 2011
Core Storm
Warm up: 3 x
-10 squat jumps, 10 push ups, 10 ball slams
Workout:
25 sit ups
100 m run
50 Russian twists (25 ea side)
Core Storm
Warm up: 3 x
-10 squat jumps, 10 push ups, 10 ball slams
Workout:
25 sit ups
100 m run
50 Russian twists (25 ea side)