Thur. Jan. 28, 2010

Published in January 28th, 2010
Posted by ssimpson in News and Updates
3 Comments

Strength:

Snatch Technique

WOD: 5 Rds for time of:

15 Power Snatch 95/65lb
400m Run

Wed. Jan. 27, 2010

Published in January 27th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Snatch - Test for max or work on technique

WOD:

Overhead Squat
3-3-3-3-3

Tues. Jan. 26, 2010

Published in January 26th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Rest Day

WOD: From CrossFit Endurance

Choose one of the following:
-2 1 mile treadmill repeats @ 7% grade, 2 min. recovery
-3 1k Row repeats, 2 min. recovery
Try not to deviate more than 10 seconds between efforts

Mon. Jan. 25, 2010

Published in January 25th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Shoulder Press 85% 5×2

WOD: “Nate”

AMRAP 20 minutes of:
2 Muscle-ups
4 HSPU
8 KB Swings 2.0/1.5 Pood

Sun. Jan. 24, 2010

Published in January 24th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Back Squat 75% 3×3

WOD:

AMRAP 20 min. of:
5 Thrusters 95/65lb
7 Hang Power Cleans 95/65lb
10 SDLHP 95/65lb

Sat. Jan. 23, 2010

Published in January 23rd, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Deadlift 75% 3×3

WOD: “Cindy”

AMRAP 20 min. of:
5 Pull-ups
10 Push-ups
15 Squats

Fri. Jan. 22, 2010

Published in January 22nd, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Rest Day

WOD:

250 Single Unders of 50 Double Unders
4 Rds of:
15 Box Jumps 20″
15 Push Press 95/65lb
15 Knees to Elbows
15 Wall Ball 20/14lb
then finish with
250 Single Unders or 50 Double Unders

Thur. Jan. 21, 2010

Published in January 21st, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Work on jerk technique

WOD:

Hang Power Clean
1-1-1-1-1-1-1

Wed. Jan. 20, 2010

Published in January 20th, 2010
Posted by ssimpson in News and Updates
1 Comment

Strength:

Bench Press 75% 3×3

WOD:

Walking Lunge 100ft.
21 Pull-ups
21 Sit-ups
Walking Lunge 100ft.
18 Pull-ups
18 Sit-ups
Walking Lunge 100ft.
15 Pull-ups
15 Sit-ups
Walking Lunge 100ft.
12 Pull-ups
12 Sit-ups
Walking Lunge 100ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100ft.
6 Pull-ups
6 Sit-ups

Tues. Jan. 19, 2010

Published in January 19th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Front Squat - Test for max

WOD: “Karen”

150 Wall Ball 20/14lb
« Older Entries