Archive for April, 2013

Lucy

Tuesday, April 30th, 2013

Kaitlyn_04_30_13

Warm up:

3 rounds, CF Warm up

 

WOD:

For time

75x Wall-ball (20#/14#) 

75x Burpees 

75x Pistols, alternating 

Order not Rx’d. Partition workload as needed. 

 

Post time to comments.

 

Skill of the month:

Knees to elbow/Toes to bar

CrossFIt Endurance WOD: 04/30/13

Monday, April 29th, 2013

Run: 

4-7 x 400 meters + 20x walking lunges (10x/leg)

Rest 1:30

Row:

4-7 x 450 meters + 20x walking lunges (10x/leg)

Rest 1:30

 

Post times to comments.

My legs are useless from this morning!

Monday, April 29th, 2013

Kristy_04_29_11

Warm up:

3 rounds, CF Warm up

 

WOD:

Compare to Tuesday, February 22nd, 2011

Max rounds in 15 minutes

15x Sumo deadlift high-pull (M75#/F55#/MM55#/MF35#) 

10x Ring dips  

 

Post rounds to comments.

 

Skill of the month:

Knees to elbow/Toes to bar

Partner WOD

Sunday, April 28th, 2013

Class_04_28_13

Warm up:

Coaches choice

 

WOD:

Run 800 meters together

Then one works while the other rests for total:

80x Kettlebell swings (55#/35#)

60x Deadlifts (135#/95#)

40x Double unders

20x Cleans (135#/95#)

Then run 400 meters together

 

Post time to comments.

 

Skill of the month:

Knees to elbow/Toes to bar

 

“Thom” CrossFIt Endurance WOD: 04/27/13

Saturday, April 27th, 2013

18 rounds

60 seconds on

20 seconds recovery

After completing 18 rounds do 50 burpees

 

Post times to comments.

“The VTRAP”

Saturday, April 27th, 2013

Vinny_04_26_13

 

Happy Birthday Vinny!

 

Warm up:

Coach’s choice

 

WOD:

2 minute AMRAP

Knees to elbow

6 minute AMRAP

3x Power cleans (bw)

5x Front squats (bw)

2 minute AMRAP

Toes to bar

No rest between AMRAPS!

 

Post total reps/rounds to comments.

 

Skill of the month:

Knees to elbow/Toes to bar

Push press

Friday, April 26th, 2013

Push_Press

Warm up:

Coache’s choice

 

WOD:

Rest as needed between lifts

Push press 5-5-3-3-1x 

 

Post load to comments.

 

Skill of the month:

Knees to elbow/Toes to bar

Today’s Program

Thursday, April 25th, 2013

Deck squat

 

Warm up:
3 Rounds, CFM warm up

Compare to Friday, September 23rd, 2011

7 rounds

10x Deck squats
20x Walking lunge steps
10x Clapping push-ups
10x Broad jumps

 

Post time to comments.

 

Skill of the month:
Knees to elbow/Toes to bar

CrossFIt Endurance WOD: 04/25/13

Wednesday, April 24th, 2013

30 min. – Tempo

Run 75% of your estim.

Post times to comments.

Wednesday’s Beating

Wednesday, April 24th, 2013

Class_04_24_13

Warm up:

3 rounds, Burgner warm up

3 rounds, Snatch balance progression

 

WOD:

5 rounds

5x Hang power snatch (115#/75#) 

15x Overhead squat 

 

Post time to comments.

 

Skill of the month:

Knees to elbow/Toes to bar