Tuesday, September 15, 2009

Wednesday, 16 September 2009

Skill Work:
Ring Work (Muscle-up progression, front/back levers, etc...)

WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs

Post skill work and time to comments.

Monday, September 14, 2009

Tuesday 15 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
(Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

WOD:
Row 1k

Sunday, September 13, 2009

Monday, 14 September 2009

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

Skill Work:
Snatch Balance - 95% x 1 x 3
Snatch - 80% x 3 x 3

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups

Post weights and time to comments.

Friday, September 11, 2009

Saturday, 12 September 2009

Strength:
Push Press - 3 x 3

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

WOD:
Modified "Michael"
6 Rounds for Time:
- Run 400 meters
- 25 Back Extensions
- 25 Sit-ups

Post weight and time to comments.

Thursday, September 10, 2009

Friday, 11 September 2009

Let us never forget what we bleed for. Our thoughts and prayers go out to the families and friends of each and every one of the 2,974 innocent lives that were taken 8 years ago.

Strength:
Deadlift - Set a new 3 Rep Max!

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

WOD:
21-15-9
- Double Unders
- Thrusters, 75 lbs

Post weights and time to comments.

Tuesday, September 8, 2009

Wednesday, 9 September 2009

Skill Work:
Turkish Get-Up - Set a new 1 Rep Max (w/ both arms!)

WOD:
AMRAP in 30 minutes
- Row 250 meters
- 5 Burpees
- 10 KB Swings, 1 pood (or 35 lbs DB)

Post weight and number of rounds to comments.

Monday, September 7, 2009

Tuesday, 8 September 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

Skill Work:
Snatch Complex (Power Snatch + 2 Overhead Squats + Snatch Balance) - 75% of Snatch x 3 sets

WOD:
5 Rounds of the following for time:
- 20 Air Squats
- 15 Push press, 95 lbs
- 10 Squat Cleans, 95 lbs
- 5 L-pullups

Post weights and time to comments.

Sunday, September 6, 2009

Monday, 7 September 2009

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

Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3
Split Jerk - 75% x 3 x 3

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 May 2009)

Post weights and time to comments.

Friday, September 4, 2009

Saturday, 5 September 2009

Strength:
Shoulder Press - 3 x 3

WOD:
Three rounds for time of:
- Run 800 meters
- 25 L-pull-ups
- 30 Overhead squats, 75 lbs

Post weight and time to comments.

Thursday, September 3, 2009

Friday, 4 September 2009

Strength:
Deadlift - Set a new 1 Rep Max!

Skill Work:
Snatch Balance - Heavy Single; 85% x 2 x 2

WOD:
"Fat Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.

Wednesday, September 2, 2009

Rest Day, 3 September 2009

WOD:
Go out and scour the internet for interesting articles relating to CrossFit, fitness, nutrition, training, etc... Post links and your thoughts to comments.

Tuesday, September 1, 2009

Wednesday, 2 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Hefty Barbara"
Five rounds, each for time of:
- 10 Pull-ups, 45 lbs
- 15 Ring Push-ups
- 20 GHD Sit-ups
- 25 Pistols, Alternating Legs

Rest precisely 3 minutes between rounds.

Post weight and times for each round to comments.