Sunday 12/8/2013

43358

Warm Up

Row 1000m

Slow and steady to flush out the week.  Work on rowing cadence and technique and just get warm.

WOD

Every minute on the minute for 12 mins. complete:

  • :20 L-sit in rings
  • :10 rest
  • :20 Handstand hold on wall
  • :10 rest

 

Friday 12/6/2013

Photo courtesy of Trojan CrossFit
Photo courtesy of Trojan CrossFit

Warm Up

Coach Led Agilities

  • Hi Knees
  •  Butt kicks
  • Etc.

WOD

For time:

In heats of 3 (stagger start):

  • Row 500m
  • 150 double unders (300 singles)
  • 30 burpees
  • 20 box jumps (24/20)
  • 10 lap med ball run (20/14)

Cool Down

Coach Led Stretching

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 🙂