Thursday, May 17, 2012 at 11:57PM PRE WOD
15 minutes to finish 7 x 3 SDHP
WOD
KB Fran
21 snatches rt
21 snatches lf
21 pull ups
15 snatches rt
15 snatches lf
15 pull ups
9 snatches rt
9 snatches lf
9 pull ups
Monday, May 14, 2012 at 09:24PM Here is the site to go to in order to register.
JUNE 9th
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
I would expect to see everyone involved with this fundraiser.
TUESDAY
PRE WOD
15 minutes to finish
7 x 3 Floor press
WOD
20 minute AMRAP
5 Burpee pull ups
10 toes to bar
15 KB swing
Monday, May 14, 2012 at 01:16PM LIVING SOCIAL PURCHASERS
FAST TRACK THIS SATURDAY 9:00 AM-10:00AM
REGISTER NOW AS SPACE IS LIMITED
Sunday, May 13, 2012 at 09:45PM Here is a link to my fundraising page; CrossFit For Hope
Here is the site to go to in order to register.
JUNE 9th
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
I would expect to see everyone involved with this fundraiser. Enough said.....
Here is the upcoming week. Like I said before, I am going to be shying away from mainsite programming in order to add more OLY/Heavy/Skill work into the PRE WOD's. I feel as though it may be a better way to improve strength, skill and power. Along with that I will be having some "shorter" more intense MetCon's.
The PRE WOD's will be limited to 15 minutes. You should come in with a good idea of what it is we are doing in advance and what weights you should be using. This is the reason to keep track of your WOD's, your weights and what it is you are doing here, so you can look back and know where you were in order to know where you should be. It is your responsibility to know these things. If you do not know them, we can figure them out. Once you know, keep track. I have all I can do to keep track of my own, I sure in hell am not going to keep track of 200+ peoples weights!
MONDAY
15 minutes to build up to 1RM strict press
12 minute AMRAP
115% of 1RM push jerk 5 reps
Front Squat 10 Reps
Deadlift 15 reps
TUESDAY
15 minutes to finish
7 x 3 Floor press
20 minute AMRAP
5 Burpee pull ups
10 toes to bar
15 KB swing
WEDNESDAY
15 minutes to finish
5 x 5 clean and jerk
400m run
42 wall balls
400m run
30 wall balls
400m run
18 wallballs
THURSDAY
10 minutes of mobility work on lacrosse balls
CrossFit Baseline down and up
500m row
40 squats
30 sit ups
20 push ups
20 Pull ups
20 Push Ups
30 Sit Ups
40 Squats
500 m row
FRIDAY
15 minutes to finish 7 x 3 SDHP
KB Fran
21 snatches rt
21 snatches lf
21 pull ups
15 snatches rt
15 snatches lf
15 pull ups
9 snatches rt
9 snatches lf
9 pull ups
SATURDAY
15 minutes to finish 7 x 1 snatch balance
Team WOD
12 minute AMRAP
200 m run
KB swings
Ring push ups
SUNDAY
15 minutes to build up to max height box jump
20 minute AMRAP
5 OHS
10 Power snatch
15 HSPU
20 DUs
