Ph I: Endurance
150 Dbl Unders
6x100 m Sprints: Rest is twice the time it took you to run the 100 meters
-If unable to do double unders. Work to get 1 then as many as possible unbroken
Ph II: "Annie are you okay"
21-15-9
Row (Calories)
Burpees
Sumo Deadlift High Pull @ 1.5 pood
Thrusters @95 lbs
Med Ball Cleans
Wall Balls @ 20 lbs
Ph III: Core
100 Knees to Elbows
-Work to get as many as possible unbroken for your first set
Tuesday, August 16, 2011
Monday, August 15, 2011
11/08/16
Ph I: Strength
50 Air Squats
Back Squat 5x5
Ph II: METCON
5 Rounds for time
400 Meter Run
25 Box Jump @24 in
-full hip xtn of the hips and heels on box; games standard
Ph III: Stability
75 Back XTN
50 Air Squats
Back Squat 5x5
Ph II: METCON
5 Rounds for time
400 Meter Run
25 Box Jump @24 in
-full hip xtn of the hips and heels on box; games standard
Ph III: Stability
75 Back XTN
11/08/15
Ph I: Endurance Strength
500 Meter Row x 3
CF Warm Up
Ph II: METCON
For Time:
66 Tire Flips
-Jump in and out of the tire after each flip
Ph II: Core Stability
Sampson Stretch x 3 for 90 seconds each
500 Meter Row x 3
CF Warm Up
Ph II: METCON
For Time:
66 Tire Flips
-Jump in and out of the tire after each flip
Ph II: Core Stability
Sampson Stretch x 3 for 90 seconds each
Friday, August 12, 2011
11/08/13
Group Wives Day, class starts at 0900 and be sure to bring a water bottel. Come out for a great time and the Instructor will be taking orders for T-Shirts. Great Work to all those that supported the Hero WOD for Sergeant Paul Mauser.
Thursday, August 11, 2011
11/08/12
Todays WOD is in remeberance of Sergeant Paul Mauser.
WOD: "Mauser"
8 Rounds for time
2 Muscle Ups
5 Clean and Jerks @135
11 Burpees
400 Meter Run
WOD: "Mauser"
8 Rounds for time
2 Muscle Ups
5 Clean and Jerks @135
11 Burpees
400 Meter Run
Wednesday, August 10, 2011
11/08/11
Ph I: Strength
Deadlift 5x5
Pick a Gymnastic Skill and work at it, Muscle Up's, Handstands or Handstand Walks
For Muscle Ups work transitions to try to gain at least one, On handstands work your head to ground or work with abmats and Handstand walks utilize a spotter if needed.
Ph II: METCON
20 min AMRAP
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats @ 95 lbs
Ph III: Core/Stability
50 Flutter Kicks
25 Hollow Rocks
50 Flutter Kicks
25 Hollow Rocks
*Hollow Rock video can be viewed at You Tube if you don't know what they are.
Deadlift 5x5
Pick a Gymnastic Skill and work at it, Muscle Up's, Handstands or Handstand Walks
For Muscle Ups work transitions to try to gain at least one, On handstands work your head to ground or work with abmats and Handstand walks utilize a spotter if needed.
Ph II: METCON
20 min AMRAP
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats @ 95 lbs
Ph III: Core/Stability
50 Flutter Kicks
25 Hollow Rocks
50 Flutter Kicks
25 Hollow Rocks
*Hollow Rock video can be viewed at You Tube if you don't know what they are.
Tuesday, August 9, 2011
11/08/10
PH I: Endurance
3 x 800 M Run
PH II: METCON
"CrossFit Games Masters Chipper"
10 Handstand Push Ups
20 Wall Ball
30 Toes to Bar
40 Power Cleans 135lbs
50 Burpees
60 Sumo deadlift high pull 75LBS
PH III: Core/Stability
175 Reverse Crunches
3 x 800 M Run
PH II: METCON
"CrossFit Games Masters Chipper"
10 Handstand Push Ups
20 Wall Ball
30 Toes to Bar
40 Power Cleans 135lbs
50 Burpees
60 Sumo deadlift high pull 75LBS
PH III: Core/Stability
175 Reverse Crunches
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