Friday 12-9-16
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 push-ups
10 sit-ups
2 min rest
WOD
Press
1-1-1-1-1
Push press
1-1-1-1-1
Push or split jerk
1-1-1-1-1
Thursday 12-8-16
Warmup
500 m row
3 rounds
10 KB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
WOD
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 strict-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, …
Wednesday 12-7-16
400 m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 thrusters 45/35
2 min rest
WOD
3 rounds for time of:
10 clean and jerks 135/95
50 wall-ball shots, 20/14
Tuesday 12-6-16
50 double unders
Burgenor warmup
Snatch
3-3-3-3-3
Monday 12-5-16
500 m row
3 rounds
10 jumping lunges
10 push-ups
10 squats
WOD
“Helen”
3 rounds:
400 meter run,
21 1.5-pood Kettlebell swings,
12 Pull-ups.
Sunday 12-4-16
Open gym 2-3
Saturday 12-3-16
Warmup
“Roxanne”
Jumping jacks
Burpees
WOD
In teams of two
4 rounds for time of:
Run 800 meters with partner
20 synchronized push-ups
10 synchronized pull-ups
Friday 12-2-16
Warm-up
400 m run
Warmup to deadlift, shoulder to overhead weight
WOD-4
CrossFit games open workout 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 …
Thursday 12-1-16
Warmup
500 m row
3 rounds
10 box steps
10 ring dips
10 jumping jacks
2 min rest
WOD
Weighted pull-ups
3-3-3-3-3-3-3-3-3-3
Wednesday 11-30-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push presses 45/35
2 min rest
WOD
Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up