31 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 55#
Press
15 x 3 x 55#
Time: 14 minutes
Sprint
10 x 50m, on the minute
Time: 10 minutes
Sunday, July 31, 2011
Saturday, July 30, 2011
Thursday, July 28, 2011
CrossFit Thursday 110728
28 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
3 x 3 Squat Clean & Jerk (45#)
Thursday 110728
Three rounds, 12-9- and 6 reps, for time of:
95 pound Squat clean and jerk
Pull-up
Dip
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
3 x 3 Squat Clean & Jerk (45#)
Thursday 110728
Three rounds, 12-9- and 6 reps, for time of:
95 pound Squat clean and jerk
Pull-up
Dip
Time: 19 minutes
Tuesday, July 26, 2011
CrossFit Thursday 110714
26 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jack, Push Up
Thursday 110714
Three rounds for time of:
50 pound dumbbell Waiter walk, 50 meters, Right arm
50 pound dumbbell Waiter walk, 50 meters, Left arm
30 Back extensions
30 Sit-ups
Time: 16 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jack, Push Up
Thursday 110714
Three rounds for time of:
50 pound dumbbell Waiter walk, 50 meters, Right arm
50 pound dumbbell Waiter walk, 50 meters, Left arm
30 Back extensions
30 Sit-ups
Time: 16 minutes
Monday, July 25, 2011
Squat & Press Linear Progression Week 1
25 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 45#
Press
15 x 3 x 45#
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 45#
Press
15 x 3 x 45#
Time: 10 minutes
Sunday, July 24, 2011
Snatches
24 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
21, 15, 9 reps of:
One arm KB power snatch LT - 35#
One arm KB power snatch RT - 35#
Knees to Elbow
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
21, 15, 9 reps of:
One arm KB power snatch LT - 35#
One arm KB power snatch RT - 35#
Knees to Elbow
Time: 17 minutes
Sunday, July 17, 2011
CrossFit Endurance Week 6 Day 5&6
17 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
10 Squats
20 Sit Ups
Time: 12 minutes
Running
6 x 200m Sprints, on 2 minutes
Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
10 Squats
20 Sit Ups
Time: 12 minutes
Running
6 x 200m Sprints, on 2 minutes
Time: 11 minutes
Saturday, July 16, 2011
Friday, July 15, 2011
CrossFit Endurance Week 6 Day 3&4
15 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
10 KB Swing (50#)
10 Burpees
Time: 14 minutes
Running
5 minutes of 50m Sprints, on 30 seconds
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
10 KB Swing (50#)
10 Burpees
Time: 14 minutes
Running
5 minutes of 50m Sprints, on 30 seconds
Time: 5 minutes
Wednesday, July 13, 2011
Tuesday, July 12, 2011
CrossFit Endurance Week 6 Day 1&2
12 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
50 Pull Ups
75 Push Ups
100 Squats
125 Sit Ups
Time: 30 minutes
Running
10 x 100m Sprints, on 1 minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
50 Pull Ups
75 Push Ups
100 Squats
125 Sit Ups
Time: 30 minutes
Running
10 x 100m Sprints, on 1 minute
Time: 10 minutes
Monday, July 11, 2011
CrossFit Endurance Week 5 Day 5
10 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
15 Lunges
20 Sit Ups
Time: 13 minutes
Running
4 x 200m Sprints, on 2 minutes
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
15 Lunges
20 Sit Ups
Time: 13 minutes
Running
4 x 200m Sprints, on 2 minutes
Time: 7 minutes
Friday, July 8, 2011
Swim
8 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Swim 500m, 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Swim 500m, 17 minutes
CrossFit Endurance Week 5 Day 3&4
7 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
As Many Rounds As Possible in 15 minutes:
5 Pull Ups
10 Thrusters (#45)
20 Sit Ups
Rounds: 5 + 5 Pull Ups + 10 Thrusters
Time: 15 minutes
Running
10 minutes of 50m Sprints, on 30 seconds
(20 sprints)
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
As Many Rounds As Possible in 15 minutes:
5 Pull Ups
10 Thrusters (#45)
20 Sit Ups
Rounds: 5 + 5 Pull Ups + 10 Thrusters
Time: 15 minutes
Running
10 minutes of 50m Sprints, on 30 seconds
(20 sprints)
Time: 10 minutes
Tuesday, July 5, 2011
Monday, July 4, 2011
CrossFit Endurance Week 5 Day 1&2
4 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
MetCon
1 round for time of:
35 Pull Ups
65 Push Ups
90 Lunges
115 Sit Ups
Time: 26 minutes
Running
8 minutes of 100m Sprints, on 45 seconds
(11 sprints)
Time: 8 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
MetCon
1 round for time of:
35 Pull Ups
65 Push Ups
90 Lunges
115 Sit Ups
Time: 26 minutes
Running
8 minutes of 100m Sprints, on 45 seconds
(11 sprints)
Time: 8 minutes
Sunday, July 3, 2011
CrossFit Endurance Week 4 Day 5
3 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Power Clean & Press (#45)
MetCon
Grace
30 Clean & Press (#95)
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Power Clean & Press (#45)
MetCon
Grace
30 Clean & Press (#95)
Time: 7 minutes
Boxing
2 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
Boxing
Speed Bag: 10,9,8,...,1 hits per hand
Heavy Bag: 5 x 2 minute rounds
Jump Rope: 5 x 1 minute rounds
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
Boxing
Speed Bag: 10,9,8,...,1 hits per hand
Heavy Bag: 5 x 2 minute rounds
Jump Rope: 5 x 1 minute rounds
Time: 20 minutes
CrossFit Endurance Week 4 Day 3&4
30 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
10 rounds for time of:
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups
Time: 39 minutes
Running
20 x 50m Sprints, 30 seconds
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
10 rounds for time of:
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups
Time: 39 minutes
Running
20 x 50m Sprints, 30 seconds
Time: 10 minutes
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