SKILL:
Box Jumps
WOD:
“Deck of Cards”
♣=KBS 50/35
♦=Ball Slam 20/15
♥=Box Jumps 24/20
♠=T2B
Aces=400m Run
Face cards=10 reps
#’ed cards=value
FEBRUARY 27, 2013
STRENGTH:
FRONT SQUAT
1.1.1.1.1
WOD:
40 DBL UNDER
20 HR PUSH UPS
10 BACK SQUAT 135/95
5 RDS FOR TIME
FRONT SQUAT
1.1.1.1.1
WOD:
40 DBL UNDER
20 HR PUSH UPS
10 BACK SQUAT 135/95
5 RDS FOR TIME
FEBRUARY 25, 2013
STRENGTH:
THRUSTERS
1.1.1.1.1
WOD:
100M SPRINT
20 BURPEES
100M SPRINT
20 SITUPS
100M SPRINT
20 PISTOL
100M SPRINT
20 WALL BALL
15 MIN AMRAP
THRUSTERS
1.1.1.1.1
WOD:
100M SPRINT
20 BURPEES
100M SPRINT
20 SITUPS
100M SPRINT
20 PISTOL
100M SPRINT
20 WALL BALL
15 MIN AMRAP
FEBRUARY 22, 2013
STRENGTH:
Push Press
3.3.3.3.3
WOD:
Your Choice:
“GRACE”
30 C&J 135/95
OR
“ISABELLE”
30 Snatches 135/95
Push Press
3.3.3.3.3
WOD:
Your Choice:
“GRACE”
30 C&J 135/95
OR
“ISABELLE”
30 Snatches 135/95
FEBRUARY 21, 2013
SKILL:
Rope Climb
WOD:
2012 GAME CHIPPER
10 OHS 155/105
10 BOX JUMP OVER 24/20
10 THRUSTERS 135/95
10 POWER CLEANS 205/125
10 T2B 10 BURPEE MU
10 T2B
10 POWER CLEANS 205/125
10 THRUSTERS 135/95
10 BOX JUMP OVER 24/20
10 OHS 155/105
Rope Climb
WOD:
2012 GAME CHIPPER
10 OHS 155/105
10 BOX JUMP OVER 24/20
10 THRUSTERS 135/95
10 POWER CLEANS 205/125
10 T2B 10 BURPEE MU
10 T2B
10 POWER CLEANS 205/125
10 THRUSTERS 135/95
10 BOX JUMP OVER 24/20
10 OHS 155/105
FEBRUARY 20, 2012
STRENGTH:
Front Squats (5x3)
WOD:
“DT”
5rds
12 Deadlifts
9 HPC
6 Push Jerks
Rx: 155/115
*same weight used for all mvmts*
FEBRUARY 19, 2013
SKILL:
Front Lever
WOD:
For Jimmy’s BD:
“Angie with a Run”
100 Pullups
100 Pushups
100 Situps
100 Squats
*400m run after each exercises
(45 min cap)
Front Lever
WOD:
For Jimmy’s BD:
“Angie with a Run”
100 Pullups
100 Pushups
100 Situps
100 Squats
*400m run after each exercises
(45 min cap)
FEBRUARY 18, 2013
STRENGTH:
Thrusters (5x3)
WOD:
5 rds
5 KB THRUSTER RT 50/35
5 KB SWINGS 50/35
5 KB THRUSTER LT 50/35
5 KB SNATCH RT 50/35
5 KB SWINGS 50/35
5 KB SNATCH LT 50/35
Thrusters (5x3)
WOD:
5 rds
5 KB THRUSTER RT 50/35
5 KB SWINGS 50/35
5 KB THRUSTER LT 50/35
5 KB SNATCH RT 50/35
5 KB SWINGS 50/35
5 KB SNATCH LT 50/35
FEBRUARY 15, 2013
STRENGTH:
Push Press
5.5.5.5.5
WOD:
100M SPRINT X2 NO BAND
1MIN REC BETWEEN
80M BAND SPRINT X 2
45SEC REC BETWEEN
60M BAND SPRINT X 2
45SEC REC BETWEEN
40M BAND SPRINT X 4
30SEC REC BETWEEN
20M BAND SPRINT X 4
30SEC REC BETWEEN
100M SPRINT X2 NO BAND
1MIN REC BETWEEN
Push Press
5.5.5.5.5
WOD:
100M SPRINT X2 NO BAND
1MIN REC BETWEEN
80M BAND SPRINT X 2
45SEC REC BETWEEN
60M BAND SPRINT X 2
45SEC REC BETWEEN
40M BAND SPRINT X 4
30SEC REC BETWEEN
20M BAND SPRINT X 4
30SEC REC BETWEEN
100M SPRINT X2 NO BAND
1MIN REC BETWEEN
FEBRUARY 14 ,2013
SKILL:
Double Unders
WOD:
“The Chief”
3 HPC 135/95
6 Pushups
9 Squats
5rds
3min Amrap
1min rest bet rds
Double Unders
WOD:
“The Chief”
3 HPC 135/95
6 Pushups
9 Squats
5rds
3min Amrap
1min rest bet rds
FEBRUARY 12, 2013
SKILL:
Inverted Hang
WOD:
“Small”
Row 1000 meters*
50 Burpees
50 Box jumps, 24/20
Run 800 meters
*Sub 100 SDHP for 1000k row. (50/35 KBS)
3rds for time
(45 min cap)
Inverted Hang
WOD:
“Small”
Row 1000 meters*
50 Burpees
50 Box jumps, 24/20
Run 800 meters
*Sub 100 SDHP for 1000k row. (50/35 KBS)
3rds for time
(45 min cap)
FEBRUARY 11, 2013
STRENGTH
THRUSTERS
5.5.5.5.5
WOD
WALLBALL 20/16
DBL UNDERS
50. 40. 30. 20. 10
200M SPRINT BETWEEN EACH ROUND
THRUSTERS
5.5.5.5.5
WOD
WALLBALL 20/16
DBL UNDERS
50. 40. 30. 20. 10
200M SPRINT BETWEEN EACH ROUND
FEBRUARY 7, 2013
SKILL:
Freestand HS
WOD:
“LUMBERJACK 20”
20 DESDLIFTS 275/185
400M RUN
20 KB SWINGS 70/50
400M RUN
20 OHS 115/75
400M RUN
20 BURPEES
400M RUN
20 C2B PULL UPS
400M RUN
20 BOX JUMPS 24/20
400M RUN
20 DB SQUAT CLEANS 45/30
400M RUN
Freestand HS
WOD:
“LUMBERJACK 20”
20 DESDLIFTS 275/185
400M RUN
20 KB SWINGS 70/50
400M RUN
20 OHS 115/75
400M RUN
20 BURPEES
400M RUN
20 C2B PULL UPS
400M RUN
20 BOX JUMPS 24/20
400M RUN
20 DB SQUAT CLEANS 45/30
400M RUN
FEBRUARY 6, 2013
STRENGTH:
Clean Pulls (5x1)
WOD:
EMOM 16mins
Even: 3 PC (185/125)
Odd: 25 DUs* *sub max singles
Clean Pulls (5x1)
WOD:
EMOM 16mins
Even: 3 PC (185/125)
Odd: 25 DUs* *sub max singles
FEBRUARY 5, 2013
Skill
Med ball cleans
WOD:
CrossFit Total 2
Clean 1-1-1
Bench Press 1-1-1
Over Head Squat 1-1-1
Score is the sum of the highest lift for each exercise.
Med ball cleans
WOD:
CrossFit Total 2
Clean 1-1-1
Bench Press 1-1-1
Over Head Squat 1-1-1
Score is the sum of the highest lift for each exercise.
FEBRUARY 4, 2013
STRENGTH:
SNATCH
1.1.1.1.1
WOD:
400M RUN
10RDS OF CINDY
400M RUN
FOR TIME
18MIN MAX
SNATCH
1.1.1.1.1
WOD:
400M RUN
10RDS OF CINDY
400M RUN
FOR TIME
18MIN MAX
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