Monthly Archives: September 2012

Saturday 9-29-12

Warm-up: 1 Mile run, Burgener warm-up On the minute for 8 rounds: 1 Hang Power Snatch, 1 Overhead Squat (70%) 135 On the minute for 6 rounds: 1 Hang Power Clean, 1 Split Jerk (70%)185

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Friday 9-28-12

WORKOUT OF THE DAY: Warm-up: 400M Run, 30 Seconds double-unders, 20 Back extensions X 2 Front Squat – 2 reps every 60 seconds X 10 @ 70%(195) Good mornings – 5 X 5 (135/95) 5 X 10 Jump over box(20) … Continue reading

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Wednesday 9-26-12

WORKOUT OF THE DAY: Warm-up: Run 1 mile at a jog pace. At the halfway mark 10 Burpees, 30 Jumping Jacks In 15 minutes – 1 RM Split Jerk 245 PR 3×10 Seated Shoulder Press 65-95-105 3X Max reps Strict … Continue reading

Posted in Crossfit, JERK, PRESS, PULLUPS, PUSHUPS, SQUAT, WOD | Leave a comment

Tuesday 9-25-12

WORKOUT OF THE DAY: Warm-up: Stretch, Burgener warm-up, 2 rounds of: 20 Double-unders, 200M farmer carry 3 Rounds for time of: 6 Snatches (135) 10 Burpees 6:20 Rest, then: 4 Rounds for time of: 30 Unbroken Double-unders 21 KB Swings(70) … Continue reading

Posted in Burpees, Crossfit, DOUBLE UNDERS, GHD, Kettlebell, Snatch, WOD | Leave a comment

Monday 9-24-12

WORKOUT OF THE DAY: Warm-up: Stretch, Run 1 mile at a jog pace 30 Reverse Hypers or Back Extensions Back Squat: 8 @65%- 245 5 @70%-255 5 @ 75%-275 3 sets of 2 @80%-285 Turkish Get-up – 3 sets of … Continue reading

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Saturday 9-22-12

Run 5k 24:40 PR

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Friday 9-21-12

WORKOUT OF THE DAY: Warm-up: Row 500M, 20 banded good mornings, 20 back extensions, 20 reverse hypers, 20 Squats then: Pause Front Squats – Work up to a heavy weight for 2 reps and pause for 2 – 4 seconds … Continue reading

Posted in Crossfit, DEADLIFT, Front squat, GHD, WOD | Leave a comment