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
Friday, June 17, 2011
TGIFF
Warm up: 2 min jumprope, 2 rds Cindy
Workout:
10 pull ups
20 swings 55#/35#
30 sit ups
40 double unders
5 RFT
TGIFF
Warm up: 2 min jumprope, 2 rds Cindy
Workout:
10 pull ups
20 swings 55#/35#
30 sit ups
40 double unders
5 RFT
Thursday, June 16, 2011
Dizzy Lizzie
Warm up: 4 x 5 of
mb push ups, ring rows, back ext and sit ups
Skill/focus: Bench Press
2-3 sets to build load
Dizzy Lizzie
Warm up: 4 x 5 of
mb push ups, ring rows, back ext and sit ups
Skill/focus: Bench Press
2-3 sets to build load
Wednesday, June 15, 2011
A Row w/ Kelly
Warm up: 400 m run stopping every 100 m for 10 burpees
Workout:
Row 400 m
30 box jumps 24"/20"
30 wall balls 20/14
5 RFT
A Row w/ Kelly
Warm up: 400 m run stopping every 100 m for 10 burpees
Workout:
Row 400 m
30 box jumps 24"/20"
30 wall balls 20/14
5 RFT
Tuesday, June 14, 2011
Crazy Dan's 88
Warm up: 1 set of 5 w/ pvc or light load, 1 set of 5 w/ a heavier load
Workout:
11 reps of each exercise
Crazy Dan's 88
Warm up: 1 set of 5 w/ pvc or light load, 1 set of 5 w/ a heavier load
Workout:
11 reps of each exercise
Monday, June 13, 2011
Jaguar Track & Field
Warm up: 400 m run, 25 foot to hand mtn climbers,
2 x 25 m ea: high knees/butt kicks, bounds/jog back, carioca L/carioca R
2 50's @ 60-70%
Jaguar Track & Field
Warm up: 400 m run, 25 foot to hand mtn climbers,
2 x 25 m ea: high knees/butt kicks, bounds/jog back, carioca L/carioca R
2 50's @ 60-70%