Benchmark Monday 12/2/2013

Ring Dips

Warm up

On your own:

Row 500m

Together:

For 4 minutes complete:

  • :15 Jumping Lunges
  • :15 burpees
  • :15 push ups
  • :15 sit ups

WOD

Strength:

Front Squat   5-5-5

Metcon:

“Elizabeth”

21-15-9

  • Squat Cleans (135/95)
  • Ring Dips

Cool Down

Coach Led Foam Rolling

(low back; hams; t-spine)

Wednesday 11/27/2013

DSC_8299

Warm Up

Row 500m/ Run 400m

2 rounds

  • 15 push ups
  • 15 roll backs
  • 15 walking lunges

WOD

“The Filthy Fifty”

For time:

  • 50 Box Jumps (24/20)
  • 50 Jumping Pull Ups
  • 50 KB Swings (35)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (45)
  • 50 Back Extensions (sub Good Mornings with 45# if GHD is taken)
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double Unders

Cool Down

Water Party to rehydrate 🙂

Sunday 11/10/2013

Courtesy of CrossFit Uncompromised
Courtesy of CrossFit Uncompromised

Warm Up

  • 30 PVC Pass throughs
  • 20 Squats
  • 10 Hollow Rolls

Workout

Practice Hand Stands

An important part of CrossFit is skill development and practice.  Here, you can work on wall walks, handstands against a wall, kicking up to the handstand on the wall, free standing handstands, etc.  Pretty much anything that can get you working on upside-down vertical balance and stability.