Monthly Archives: October 2012

Wednesday 10-24-12

Warm-up: Stretch, Run 1 mile Workout of the Day: Snatch Balance – work up to a 1 rep max 225 For time: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Power Cleans(165/110) 5-10-15-20-25 Box Jumps(30/24) 18:17

Posted in Box jumps, CLEAN, Crossfit, Rope climbs, WOD | Leave a comment

Tuesday 10-23-12

Warm-up: Stretch(focus on shoulders) Run 1 mile Workout of the Day: Snatch 2-2-2-2-2 115-135-145-155-165 Clean 2-2-2-2-2 135-155-185-205-205 ***Focus on form on all lifts. Shut the rest of the room out, face a wall if you have to. Review the steps … Continue reading

Posted in CLEAN, Crossfit, GHD, Hanstand pushups, Kettlebell, RUN, Snatch, WOD | Leave a comment

Saturday 10-20-12

Do both WOD’s as a team, share the work, both run “Helen” 3 Rounds for time of: 400M Run 21 KB Swings(53/35) 12 Pull-ups Then “Grace” For time 30 Clean & Jerks(135/95) 11:14 with partner Chris C.

Posted in CLEAN, JERK, Kettlebell, PULLUPS, RUN | Tagged , , , | Leave a comment

Friday 10-19-12

3 position clean (175) x 5 Front squat 6 x 2 reps 175-185-205-225-245-265×1, 265×1

Posted in CLEAN, Front squat | Leave a comment

Wednesday 10-17-12

3 position snatch(125)x5 5×3 reps of front squat(185) 15-12-9-6 rep rounds of Overhead squat(135) GHD wallball(10) 6:32

Posted in Crossfit, Front squat, GHD, Overhead squat, Snatch | Leave a comment

Saturday 10-13-12

Run 1 mile at a jog pace Burgener warm up Work up to a heavy 2 rep snatch balance 155-185-205PR-215PR-225x1PR 5 rounds of 30 double unders in approach Sprint to fence and back 4:39broken

Posted in Crossfit, DOUBLE UNDERS, RUN, Snatch, WOD | Leave a comment

Wednesday 10-10-12

Warm-up: Stretch(pay more attention to hamstrings),Run 1 mile at a jog pace, sled push across driveway & back 4 times (100 lbs), 50 Jumping jacks WORKOUT OF THE DAY: Ryan – 5 Rounds for time of: 7 Muscle-ups 21 Burpees … Continue reading

Posted in Uncategorized | Leave a comment