JANUARY 22,2013

SKILL
MED BALL THRUSTERS

WOD
MUSCLE UPS
THRUSTERS 135/95
15. 10. 5
FOR TIME

JANUARY 21, 2013

21

STRENGTH:Snatch (5x5)WOD:
L- KB Snatch 35/25Box Jumps 20/24R-KB SnatchWALLBALL  20/14*100m SPRINT BETWEEN RDS*
20-16-10

JANUARY 18, 2013

Strength
Ohs
1.1.1.1.1
Wod
"Elizabeth"
Clean 135/95
Ring dips
21. 15. 9
For time

JANUARY 17, 2013

Skill Muscle ups

WOD
"FILTHY FIFTHY" 
50 Box jump 24/18
50 Jumping pull-ups
50 KB swings 35/25
50 Walking Lunge
50 K2E
50 Push press, 45 
50 Back extensions
50 Wall ball 20/16
50 Burpees
50 Dbl unders
FOR TIME

JANUARY 16, 2013

Strength
Bench press
1.1.1.1.1
Wod
800m
2min rec
600m
1:30min rec
400m
1min rec
200m
:30 rec
400m
1min rec
600m
1:30min rec
800m

JANUARY 15, 2013

Skill
L-sit
L-pull-up 
Wod
"Crossfit total"
Deadlift
Squat 
Press
1 rep max each

JANUARY 14, 2013

Strength
Cleans
1.1.1.1.1
Wod
10 hspu
20 sit-up 
10 wallball 20/16
20 dbl unders
12min amrap

JANUARY 12, 2013

TEAM WOD

20 POWER CLEANS 95/65
10M SLED PUSH 185/135
20 WALKING LUNGES
10M SLED PUSH
20 SDHP 95/65
10M SLED PUSH
20 SIT UPS
200M RUN
8RDS FOR TIME
IN TEAMS OF 2

JANUARY 11, 2013

Strength
Ohs
3.3.3.3.3
Wod
5k run

JANUARY 10, 2013

Skill
Ring dips
Wod
1 rope climb
10 L kb swing 35/25
1 rope climb
10 R kb swing 35/25
5rds
Then 
Squat cleans 1 rep max in 2min

JANUARY 9, 2013

Strength
Bench press
3.3.3.3.3
Wod
50 wallball 20/16
40 thruster 75/45
30 pull-up 
20 hang squat cleans 75/45
10 hspu
2rds

JANUARY 8, 2013

Skill
L- sit
L- pull-up 
Wod
25 hr push-up 
25 k2e
50 dbl unders
15min amrap

JANUARY 7, 2013

Strength 
Cleans 
3.3.3.3.3
Wod
10 deadlifts 50%
50 Backward sprint
50 forward sprint
5rds

JANUARY 5, 2013

"Joe langel"
10 thrusters
10 Over bar burpees
10 Pull-up 
57 dbl unders
10 rds for time

JANUARY 4, 2013

Strength 
Ohs 
5.5.5.5.5
Wod
5 kb squats 35/25
5 kb sdhp
5 kb swings
10min amrap

JANUARY 3, 2013

Skill 
Sled
Ring dips
Muscle ups
Wod
"Barbara"
20 pull-up 
30 push-up 
40 sit-up 
50 squats 
5rds 

JANUARY 2, 2013

Strength 
Bench press
5.5.5.5.5
Wod
12 Burpee power cleans 135/95
400m run
5rds  25 min max

DECEMBER 28, 2012

STRENGTH 

PRESS

1.1.1.1.1

WOD

5 HSPU

10 BOX JUMPS 24/20

15 T2B

20 WALL BALL 20/16

25 DBL UNDER

3RDS FOR TIME

DECEMBER 27, 2012

SKILL

C2B PULLUPS

10MIN

WOD

1 HIGH HANG SQUAT CLEAN

1 HANG SQUAT CLEAN

1 SQUAT CLEAN

1 PUSH PRESS

1 HIGH HANG SQUAT CLEAN

1 HANG SQUAT CLEAN

1 SQUAT CLEAN

1 PUSH JERK

1 HIGH HANG SQUAT CLEAN

1 HANG SQUAT CLEAN

1 SQUAT CLEAN

1 SPLIT JERK

5RDS 

INCREASING THE WIEGHT EACH TIME 

DECEMBER 26, 2012

STRENGTH 

SQUAT

1.1.1.1.1

WOD

1 BAR MUSCLE UP

3 BURPEE BALL SLAM

7MIN AMRAP

DECEMBER 24, 2012

STRENGTH 

DEADLIFT

1.1.1.1.1

WOD

30 PULLUPS

30 KB SWING

800M RUN

3RDS FOR TIME

DECEMBER 21, 2012

STRENGTH 

PRESS

3.3.3.3.3

WOD

“FGB”

WALL BALL 20/16

SDHP 75/45

BOX JUMPS 20/16

PUSH PRESS 75/45

GHD SITUPS OR K2E

1MIN EACH MOVEMENT

3 RDS 

1MIN RECOVERY BETWEEN RDS

DECEMBER 20, 2012

SKILL

KIPPING PULLUPS

10MIN

WOD

800M RUN

2 MIN RECOVERY 

4 RDS  30MIN MAX

DECEMBER 19, 2012

STRENGTH 

SQUAT

3.3.3.3.3

WOD

30 HANG SNATCHES 115/75

10MIN MAX

REMAINDER OF TIME MAX DBL UNDERS

DECEMBER 18, 2012

SKILL

K2E

10MIN

WOD

1 ROPE CLIMB

7 BURPEES

10 MIN AMRAP

DECEMBER 17, 2012

STRENGTH 

DEADLIFT

3.3.3.3.3

WOD

“HELEN”

400M RUN

21 KB SWINGS 35/25

12 PULLUPS

3 RDS FOR TIME

DECEMBER 14, 2012

STRENGTH 

PRESS

5.5.5.5.5

WOD

15 KB SWING 50/35

15 WALL BALL 20/16

200M RUN

10MIN AMRAP

DECEMBER 13, 2012

SKILL

STRICT PULLUPS

10MIN

WOD

“JT”

HSPU

RING DIPS

PUSHUPS

21.15.9

DECEMBER 12, 2012

STRENGTH 

SQUAT

5.5.5.5.5

WOD

5 CLEAN & JERK 185/135

20 BOX JUMP 24/20

50 DBL UNDERS

3 RDS

DECEMBER 11, 2012

SKILL

SITUPS

10MIN

WOD

FRAN”

THRUSTER 95/65

PULLUPS

21.15.9