FEBRUARY 1, 2013

2/01/13
STRENGTH:
CLEAN & JERK
(5x3)
WOD:
8 WALL BALL 20/14
8 T2B
8 PUSH PRESS 115/75
8 SPLIT SQUAT JUMPS
16 MIN AMRAP

JANUARY 31, 2013

SKILL:
HSPU (Ring HSPUs if proficient in HSPU)

WOD:
FLOOR PRESS 135/95
BURPEE OVER THE BAR
21-15-9

JANUARY 30, 2013

"EVA"
800M RUN
30 KB SWING 70/50
30 PULL UPS
5 RDS FOR TIME

JANUARY 29, 2013

SKILL
WALLBALL

WOD
RING DIPS
OVER BOX JUMPS
L-SIT HOLD
SQUATS
TABATA STYLE
20 SEC WORK
10 SEC RECOVER
8 RDS EACH MOVEMENT

JANUARY 28, 2013

STRENGTH
SNATCH
3. 3. 3. 3. 3

WOD
1 ROPE CLIMB
12 HANG SQUAT CLEAN 95/65
25 DBL UNDERS
5 RDS
FOR TIME

JANUARY 25, 2013

"MARY"
5 HSPU
10 PISTOL SQUATS
15 PULL UPS
20 MIN AMRAP
OR
"CHELSEA"
5 PUUL UPS
10 PUSH UPS
15 SQUATS
20 MIN AMRAP

JANUARY 24, 2013

SKILL
HANDSTAND HOLD

WODS
50 SQUATS
40 PUSH UPS
30 SIT UPS
20 BOX JUMPS 24/20
100M SPRINT
2 RDS FOR TIME

JANUARY 23, 2013

STRENGTH

CLEAN PULLS

5. 5. 5. 5. 5

LAST 3 SETS @ 105%

WOD

"RUNNING GI JANE"

400M RUN

10 BURPEE PULLUPS

10 RDS FOR TIME

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