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Strength: Back Squat/Front Squat - Rep 4 x 10 reps - go 5 or 10 lbs heavier than 07-10-13
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WOD: 15 Minute AMRAP
10 Unbroken Front Squats 135/95 - No Rack
30 Double Unders (Can anyone go unbroken on these as well?)
CrossFit Hot Springs |
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Warmup: Line/Agility Drills outside, Squat Prep and DU practice
------------------ Strength: Back Squat/Front Squat - Rep 4 x 10 reps - go 5 or 10 lbs heavier than 07-10-13 ------------ WOD: 15 Minute AMRAP 10 Unbroken Front Squats 135/95 - No Rack 30 Double Unders (Can anyone go unbroken on these as well?)
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Warmup: 500 M Row, Shoulder mobility, handstand holds
--------------- Strength: Shoulder Press Explosive - 8 x 3 reps @60% - 10% heavier than 7/09/13 --------------- WOD: 10 Rounds for time 12 Burpees 12 Pull Ups Warmup: Line/Agility Drills outside, ankle/calf prep and squat prep
------------ Strength: Deadlift - 5 x 3 reps @85% - 10% heavier than 07-08-13 ------------ WOD: 4 Rounds for time 15 Kettlebell Swings 70/53 20 Box Jumps 24/20 400 Meter Run 20 Wall Ball Shots 20/14 15 Jumping Air Squats - Jump 6 Inches Class times for Saturday: 8, 9 and 10 AM
------------- 2 Person Team WOD: 20 min AMRAP Rowing for calories -1 point per calorie *Thrusters for reps 75/45 - 2 pts per thruster Every minute on the minute, partners switch. *No use of the foot strap (it would take to long to get in and out of in the allotted minute.) Sorry this post is so late...spent most of the day over at the new location...didn't get home until 10:30. Many thanks to Joey, Sam P and Michael for all their help this evening. Got quite a bit done even with all the delays. Huge thanks to Mike Gibson for the scissor lift. Absolutely invaluable.
--------- WOD: Filthy 50 50 Box Jumps 24/20 50 Jumping Pull Ups 50 Kettlebell Swings 53/35 (Vertical) 50 Walking Lunges - 25 each leg 50 Knee 2 Elbow 50 Push Press 45/35 50 Back Extensions or 50 Good Mornings 45/35 50 Wall Ball 20/14 50 Burpees 50 Double Unders No "Open Gym" tomorrow. I'll be over at the new location much of the day tomorrow trying get things ready.
Warmup: Agility/Line Drills outside, Squat Mob ------- Strength: Back Squat or Front Squat8 Round EMOM - 3 Reps @50% ---------- WOD: 7 Rounds for time 7 Unbroken Touch and Go Squat Cleans 135/95 21 Unbroken DU's or 63 Singles **For every break in DUs you owe 1 burpee at the end of the wod. I can't watch you all at once so be honest!!! Warmup: Agility and Line Drills outside, Shoulder Mob, Handstand holds
--------- Strength: Shoulder Press 5 x 5 reps @75% (This is 75% of 90% of your 1 rep max.) ------------ WOD: For Time Row 1000 Meters 30 Hang Clean and Jerk 95/65 20 Hang Clean and Jerk 135/95 10 Hang Clean and Jerk 165/115 Warmup: Line/Agility Drills outside, mobility
Strength: Deadlift 4 x 12 reps - Find a very challenging weight - last set you should barely get 12 reps off. For those that took part in the last strength cycle...look back at your numbers on your "max rep lifts" to get an idea of what weight to use. ------------- WOD: 5 Rounds of 1 Min on 2 Min rest You have 1 minutes to do 5 Bar Facing/Over Burpees then Max Reps Deadlift 135/95. Rest 2 mins before next round, focus on technique and not reps. Score = Total Deadlifts -- This is a total of 5 mins of work but non-stop work. Class times for Saturday the 20th are 7, 8, 9 and 10 AM
"Running Angie" Two person partner WOD. Both partners run the 400's. Upon returning, the movements can be broken up in any way you see fit as far as who does how many reps. However, you must complete all of the pullups before moving on to the pushups...and so on. 400 Meter Run buy in 100 Pullups 100 Pushups 100 Situps 100 Airsquats 400 Meter Run cash out |
AuthorHello and Welcome to my Blog. |