Wednesday 2/26/2014

demi-moore-GI-Jane-GC1

Warm Up

  • 50 singles
  • 50 double unders
  • 50 push ups

WOD

“G.I Jane”

For time:

  • 100 Burpee Pull Ups

Every 2 min., stop the burpee pull ups and complete 20 jumping jacks.  Repeat the jumping jacks every 2 min. on the minute (E2MOM) until the burpee pull ups are complete. 

Cool Down

Foam Roll

Benchmark Monday 2/24/2014

os-2012-favorite-pictures-green-20121210-003

Warm Up

Run 400m/Row 500m (on your own)

then

2 rounds (together)

  • 5 KB Swings (light)
  • 10 Push ups
  • 5 front rolls
  • 10 PVC Overhead Squats

WOD

“Eva”

5 Rounds for time:

  • Run 800m
  • 30 KB Swings (70/53)*
  • 30 Pull Ups

*This is not a typo…

Cool Down

Foam Roll with everything you’ve got left… you’re going to need it.

Saturday 2/22/2014

Hammer

Warm Up

Run 400m

then

2 rounds of ME Wall Balls (20/14)

WOD

“Wood” (Hero WOD)

5 Rounds for Time:

  • Run 400m
  • 10 Burpee Box Jumps (20/14)
  • 10 Sumo-Deadlift High Pulls (95/65)
  • 10 Thrusters (95/65)

Cool Down

Foam Roll/Mobility

Friday 2/21/2014

crossfit-meme

Warm Up

Row 500m (on your own)

2 rounds (together)

  • 15 squats
  • 15 push ups
  • 15 jumping jacks

WOD

7 min AMRAP #1

  • 3 Power Cleans (135/95)
  • 3 Toes to bar
  • 6 power cleans
  • 6 toes to bar
  • 9 power cleans
  • 9 toes to bar
  • etc. for 7 min.

-then-

7 min. AMRAP #2

  • 3 Jerks (135/95)
  • 3 Box Jump-overs (24/20)
  • 6 Jerks
  • 6 Box Jump-overs
  • 9 Jerks
  • 9 Box Jump-overs
  • etc. for 7 min.

Cool Down

Foam Roll

Thursday 2/20/2014

momentwhenburpees

Warm Up

Row 500m or Run 400m

WOD

Partner WOD – “Rowing & Burpees 2.0”

Row 3000m while other partner does burpees.

This time, the partner will have to strategize how best to accomplish this WOD.  DO NOT complete the whole 3000m THEN switch.  For this WOD, the partners will switch AS NEEDED until the 3000m is complete.  Burpees will not count toward the score unless the other partner is rowing.  Also, the rowing partner must stop his/her cadence if burpees are not being performed.  Score is both time to compete 3000m AND number of burpees.  

Cash Out

Run 1 mile