Archive for October, 2009
Row and Lift
Technical:
Clean n Jerk
WOD:
Row 250m
5 Clean n Jerk (155lbsM:105lbsW)
7 rounds
Congratulations to Maya and Megan for finishing their Level 1 Crossfit Certification last weekend. Here is one of the WOD’s they did in San Diego.
Strength:
Deadlift 1 rep max
WOD:
Row 400m
12 Heavy KB Swings
3rounds
Rest 3 minutes
25 Box Jumps
12 Heavy Thrusters
3 rounds
For Time
Technical:
Handstands
WOD:
Overhead Walking Lunges 30 (45lbsM:25lbsW)
Ab mat Sit ups 50
4 rounds for time
Open Your Hips
Strength:
Back Squat 3×5
WOD:
7 Wall Ball
7 Burpees
7 Box Jumps
7 Toe to Bar
7 KB Swings
7 rounds
Staying Focused
What helps you stay focused at Crossfit? Is it writing your goals on the goal board? Is it tracking your results in your Success Journal? Is it the upcoming Fran Challenge? Is it your hot getaway trip at Christmas? What keeps you focused. We want to know!
Strength:
1 rep max Push Jerk
WOD:
6 rounds of…
2 skin the cats
4 Manmakers
6 Jumping Pull ups
Everything must be unbroken.
TEAM AMRAP
The greatest team ever assembled!
3 Rounds
In teams of 2 with only 1 person working at a time
AMRAP Jumping air squats in 1 minute then rest 1 minute
AMRAP Clapping push ups in 2 minutes then rest 2 minutes
AMRAP Total calorie row in 3 minutes then rest 3 minutes
Bonus after the last row and rest in the 3rd round you each have one attempt at AMRAP wall balls (M:20lb W:12lb) to add to your total score.
Heavy Thrusters and Double Unders
This workout was taken from Crossfit LA!
WOD:
10 Thrusters, (135lbsM:95lbsW)50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Getting Ready For Fran
Fran Finals are coming up! October 31st is the date and 9:30am is our first heat. Come workout, come cheer, and come watch!
Technical:
Turkish Get Up 1 rep Max
Weighted Sit ups 50 Reps (try to get 50 in a row with half your bodyweight)
WOD:
Run 400m
Max Pull ups
AMRAP in 20 minutes.
Pull and Push
Technical:
Hang Squat Clean (HSCL)
WOD:
15 HSCL (135lbsM:95lbsW)
30 Push Ups
5 Rounds For Time
Managing Your Hands
We know your hands are a little ripped up from the 100 pullups last week. We have given you some tips in class, however we thought it would be a great idea to re-post this video on How To Take Care of Callussed Hands.
Technical:
Sumo Deadlift High Pull
WOD:
7 Pull Ups
7 Ring Dips
21 SDHP (95lbsM:65lbsW)
5 rounds
Finish with a 400m Run with Sandbag
For Time