2013-05-20 H.I.I.T. X: HIITX
Warm-up (No Measure)
5 min Jump Rope
400M Run
Metcon (Time)
5 Rounds
10 Strict Pullups
50 DU's
Skill Work on Pullups
0 notes
2013-05-20 CrossFit: 5-20-13
Warm-up (No Measure)
3 rounds of:
10 AS
10 Good Mornings W bar
10 HRPU
Metcon (Time)
EMOTM for 10 min HEAVY!
1 P.Clean/1 H. Clean/1 Jerk
Then
3 Rounds of:
20 KB Swings 35/55
10 Front Squats 135/95
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2013-05-19 CrossFit: 5-19-13
Warm-up (No Measure)
800M Run
RJ (Time)
5 Rounds for time of:
800m Run
5 Rope Climbs, 15'
50 Push-ups
0 notes
2013-05-18 CrossFit: 5-18-13
Warm-up (No Measure)
500M Row
Jeremy (Time)
21-15-9
Overhead Squats, 95#
Burpees
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2013-05-17 CrossFit: Oly Day!!
Warm-up (No Measure)
Bergener Warm-up
10 Jerks w Bar
10 AS
Metcon (Time)
Clean & Jerk
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%
Behind the Neck Push Press
1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
Back Squat
1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
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2013-05-16 H.I.I.T. X: HIITX
Warm-up (No Measure)
5min Jump Rope
Metcon (Time)
6 Rounds of
50 DU's
15 Mountain Climbers
100M Row
10 T2B
0 notes
2013-05-16 CrossFit: 5-16-13
Warm-up (No Measure)
Row 800m
50 Sit ups
Front Squat (Weight)
Metcon (Time)
15min AMRAP:
9 Hang Power Cleans 135/95 (bar does not touch ground back to reposition everytime)
7 Front Squats
5 Hang Power Cleans
3 Front Squats
0 notes
2013-05-15 CrossFit: 5-15-13
Warm-up (No Measure)
Run 800M
3 rounds of
10 Push Ups
10 AS
10 Jumping Jacks
Metcon (Time)
5 Rounds of
125 Double Unders
50 KB Swings 1.5/1POOD
0 notes
2013-05-14 CrossFit: 5-14-13
Warm-up (No Measure)
Run 400M
Line Drills
PVC
Conditioning (Time)
4 Rounds
6 Wall Walks/ Try to touch thighs on wall.
12 Thrusters 95/65
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2013-05-13 CrossFit: Monday Funday!!
Warm-up (No Measure)
3 Rounds of
10 Power cleans w Bar
10 Good Mornings
10 AS
Deadlift (Weight)
Conditioning (Time)
5 rounds for time
12 Deadlifts 135#
20 Pull-Ups
20 K2E
12 Clean and Jerks
0 notes
2013-05-12 CrossFit: Monday Funday!!!
Warm-up (No Measure)
3 rounds of
5 HSPU
10 AS
10 Good Mornings
Push Press (Weight)
Conditioning (Time)
20 Minute Amrap
10 Push Press 115/75
10 KBS 55/35
10 Box Jumps 24/20
0 notes
2013-05-11 CrossFit: TEAM WOD!
Warm-up (No Measure)
Burgener warmup
Row 800M
Conditioning (Time)
Done in teams of 2:
60 Power Cleans @ 95/65
80 Push Presses @ 95/65
100 Back Squats @ 95/65
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2013-05-10 H.I.I.T. X: HIITX
Conditioning (Time)
TABATA
Sprints
Burpee broad jump
Ab Mat Sit up
AS
Plank
Wall Balls
Super Mans
Box Jump
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2013-05-10 CrossFit: OLY DAY!
Warm-up (No Measure)
Burgener Warmup
Conditioning (Time)
Power Snatch
2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
Push Press
2 Sets of 3 Reps @ 75%
3 Sets of 2 Reps @ 80%
Back Squat
2 Sets of 4 Reps @ 75%
3 Sets of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%
0 notes
2013-05-09 CrossFit: HIITX
Warm-up (No Measure)
Warm Up: 400M run
Conditioning (Time)
8 Rounds
200M Sprint
5 Pull ups
10 Push ups
15 AS
0 notes
2013-05-08 CrossFit: HIITX
Warm-up (No Measure)
Warm Up: 250M Row
Conditioning (Time)
200M Row
30 Dynamic Push Up
300M Row
25 Dynamic Push Up
400M Row
20 Dynamic Push Up
500M Row
15 Dynamic Push Up
600M Row
10 Dynamic Push Up
0 notes
2013-05-07 H.I.I.T. X: HIITX
Conditioning (Time)
TABATA
R Side Crunch
L Side Crunch
Wall Sit
KBS
Med ball throws from back 12/8
Trunk Twist
AS
Push Press w/Bar
0 notes