Tuesday, June 30, 2009

Wednesday, 1 July 2009

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Shoulder Press - Set a new 1 Rep Max!

WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups

Post weights and time to comments.

Monday, June 29, 2009

Tuesday, 30 June 2009

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)

WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats

Saturday, June 27, 2009

Sunday, 28 June 2009

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"

Post number of rounds to comments.

Friday, June 26, 2009

Saturday, 27 June 2009

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench - Set a new 1 Rep Max!

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)

Post weights and time to comments.

Thursday, June 25, 2009

Friday, 26 June 2009

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Deadlift - Set a new 1 Rep Max!

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

You must complete all reps of one exercise before moving on to the next.
(Compare to 1 March 2009)

Post weights and time to comments.

Tuesday, June 23, 2009

Wednesday, 24 June 2009

WOD:
15-12-9
- Squat Clean, 95 lbs
- GHD Situp
- Kettlebell Swing, 1.5 Pood (or 55 lbs dumbell)
- Burpees
- Wall Ball

Post time to comments.

Monday, June 22, 2009

Tuesday, 23 June 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders

Post weights and number of rounds to comments.

Sunday, June 21, 2009

Monday, 22 June 2009

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees

Post weights and time to comments.

Friday, June 19, 2009

Saturday, 20 June 2009

Skill Work (at a moderate pace):
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters

Post penalties and time to comments.

Thursday, June 18, 2009

Friday, 19 June 2009

Skill Work:
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pullups
(Compare to 30 March 2009)

Post weights and time to comments.

Wednesday, June 17, 2009

Thursday, 18 June 2009

Set a new 1 Rep Max!!!

Snatch
Clean & Jerk

Treat this as if you were at a competition. You are to take 3 attempts per exercise. Post weight from each lift and the total of your best 2 lifts.

Tuesday, June 16, 2009

Rest Day - 17 June 2009

Head over to the CrossFit Journal and download the latest episode of CrossFit Radio and have a listen!

We're going heavy tomorrow so make sure you get plenty of rest and eat right!

Monday, June 15, 2009

Tuesday, 16 June 2009

WOD:
AMRAP in 20 minutes:
- 15 Hang Power Cleans, 115 lbs
- 12 Ring Dips
- 21 Situps

Post number of rounds to comments.

Sunday, June 14, 2009

Monday, 15 June 2009

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Incline Press - Set a new 3 Rep Max

WOD:
"Annie":
50-40-30-20-10
- Double Unders
- Situps

Saturday, June 13, 2009

Sunday, 14 June 2009

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups

Post weights and time to comments.

Thursday, June 11, 2009

Friday, 12 June 2009

Skill Work:
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds

WOD:
"Nicole"
AMRAP in 20 minutes:
-
Run 400 meters
- Max Pullups

Post number of rounds and total number of pullups to comments.

Wednesday, June 10, 2009

Thursday, 11 June 2009

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max

WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips

Tuesday, June 9, 2009

Wednesday, 10 June 2009

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max!
(Use a box and bands if you have them)

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box
(Compare to 3 April 2009)

Sunday, June 7, 2009

Monday, 8 June 2009

WOD:
Five rounds for time of:
- 75 pound Thrusters, 21 reps
- 21 Double-unders

Post time to comments.

Saturday, June 6, 2009

Sunday, 7 June 2009

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Incline Press - Find your 5 Rep Max
(Use bands if you have them)

WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk
(Compare to 14 March 2009)

Post weights and time to comments.

Friday, June 5, 2009

Saturday, 6 June 2009

Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 12 April 2009)

Post weights and rounds to comments.

Wednesday, June 3, 2009

Thursday, 4 June 2009

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"

Post time to comments.

Tuesday, June 2, 2009

Wednesday, 3 June 2009

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Shoulder Press - 3 x 3

WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees

Monday, June 1, 2009

Tuesday, 2 June 2009

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

WOD:
Max Rounds in 12 minutes:
- 6 Power Cleans, 155 lbs
- 12 GHD Situps
- 18 Double Unders