11/08/09

Ph I: Strength
Power Snatch
5x5

Ph II: METCON
Run 800 Meters
21 Shoulder Press 95lbs
Run 800 Meters
21 Push Press 95lbs
Run 800 Meters
21 Push Jerk 95lbs

Ph III: Core/Stability
Hand Stand Walk Work try to walk 10 feet or at least walk upright use spotter if needed
Russian Ball twist with 35lbs 4x25 or 100 anyhow

11/08/08

PH I: Endurance
5K Run
15 Muscle Ups

PH II: METCON
50 Sit Ups
50 Double Unders
50 Sit Ups
Walking Lunge, 50 Steps with 45/25lb Plate Over Head
50 Sit Ups
50 Burpees
50 Sit Ups

PH III: Core/Stability
50 GHDSU

11/08/06

Come on out and join us for a wive's CrossFit Session Starting at 0900. Hope to see you there.  There is one every saturday. Just bring your biggest waterbottle and have some fun with the other wives of SOI.

11/08/05

Benchmark Friday, pick a Hero or Girl and go for a New Pr!

11/08/04

PhI: Strength
Weighted Pull Up
3x5
30 Box Jump Full Hip Extn

Ph II: Metcon
21-15-9
Clean and Jerk 135/95
400M run

Ph III: Core Stability
3x8 Strict Toe to Bar

Post Comments Below

11/08/03

Ph I: Strength
Bench 3x5

Ph II: METCON
10 Min AMRAP
500 M Row Buy in
5 HSPU
10 Deadlift 225/135
15 DBL Unders

PH III: Core/Stability
150 Reverse Crunch
Sampson Stretch

Post Comments Below

11/08/02

Ph1: Strength
Push Press 3x5
65% 75% and last 5 at 85% of 1 Rep Max

PhII: METCON
"Cindy" 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Ph III: Core/Stability
Planks 60/30/30
Front/L-Side/R-Side

Post Completed Rounds and Comments Below