Wednesday 11-16-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 jumping alternating lunges
2 min rest
WOD
“Annie”
50-40-30-20-10 reps:
Double-unders,
Sit-ups
Tuesday 11-15-16
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
4 rounds
1000m row
4 min rest
Monday 11-14-16
Warmup
500 m run
3 rounds
10 deadlifts 45/35
10 push press 45/35
10 back squats 45/35
WOD
Push press
1-10-1-20-1-30 reps
Sunday 11-13-16
Open gym 2-3
Saturday 11-12-16
Team “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
In teams of two, one athelete completes one round then switch.
Friday 11-11-16
** special hours due to Veterans Day. I’m doing a 6:00 am and a 10:00am, please let me know if you have a conflict with either of those times..
Warmup
200 m run
WOD specific warmup
850 CrossFit open WOD 1 is 16.4
13 AMRAP
55 deadlifts 225/155 lbs
55 …
Thursday 11-10-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 press 45/35
10 OHS 45/35
WOD
OHS
3-3-2-2-2-1-1-1-1-1
Wednesday 11-9-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
WOD
For time:
15 squat cleans, 115/80.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads 115/80
30 double-unders
15 thrusters 115/80
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Tuesday 11-8-16
Warmup
50 double-unders
3 rounds
10 squat cleans 45/35
10 jerks 45/35
10 thrusters 45/35
2 min rest
WOD
4 rounds
800 m run
Rest 4 min after the last person is back
Monday 11-7-15
Warmup
400 m run
Burgener warmup
Wod
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps