Shoulder Stretches
Squats
Pole Thrusters
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 65%, 6 x 75%,
2 x 5 x 80%, 2 x 4 x 85%
WOD: AMRAP in 15 min.
10-KB Thrusters Each Arm (HEAVY)
10-KB Plank Rows
Wednesday, April 7, 2010
Wed. 4-7-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Pole Thrusters
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 65%, 6 x 75%,
2 x 5 x 80%, 2 x 4 x 85%
WOD: AMRAP in 15 min.
10-KB Thrusters Each Arm (HEAVY)
10-KB Plank Rows
Shoulder Stretches
Squats
Pole Thrusters
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 65%, 6 x 75%,
2 x 5 x 80%, 2 x 4 x 85%
WOD: AMRAP in 15 min.
10-KB Thrusters Each Arm (HEAVY)
10-KB Plank Rows
Tuesday, April 6, 2010
Tues. 4-6-2010 WOD
Warm Up:
Shoulder Stretches
Squats
High Knees
Light jog 60 yrds
Run 60 yrds
Lat. Shuffle 60 yrds
Leg/Hip/Calf Stretches
WOD: Two Teams
Men on one team & women on another team.
KB Shuttle Run 25, 30, 35, 40
5 Rounds per person
Then complete:
Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.
Row 5000 m.
Shoulder Stretches
Squats
High Knees
Light jog 60 yrds
Run 60 yrds
Lat. Shuffle 60 yrds
Leg/Hip/Calf Stretches
WOD: Two Teams
Men on one team & women on another team.
KB Shuttle Run 25, 30, 35, 40
5 Rounds per person
Then complete:
Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.
Row 5000 m.
Monday, April 5, 2010
MOn. 4-5-2010 WOD:
Dino: Old School Biceps
Mehmet: CrossFit Biceps
CrossFit Triceps
CrossFit Core, Chest, Shoulders, Back, Biceps and Triceps
Get more done in less time!
Warm Up:
Shoulder Stretches
Squats
Pole Squats Overhead Practice
Core Lift: Overhead Squats
10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%
WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!
Saturday, April 3, 2010
Sat. 4-3-2010 Boot Camp
BOOT CAMP
Partners Training:
1 min. of work, 20 sec. rest 2 rounds
KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
MB Chest Pass + MB Rotational Passes (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above parnet pattern)
Lateral Hop on Box + Burpees
(Same as above partner pattern)
Friday, April 2, 2010
Fri. 4-2-2010 WOD
Warm Up:
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Practice 30 min.
5 TGU's each side
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Practice 30 min.
5 TGU's each side
Thursday, April 1, 2010
Thrs. 4-1-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD:
Over/Under Hurdles (6 x L & 6 x R) x 6 each person
Lateral Hop/Steps Over Cones (6 x L & 6 x R) x 6 each person
6- Cone Suicide Drills x 6 each person
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD:
Over/Under Hurdles (6 x L & 6 x R) x 6 each person
Lateral Hop/Steps Over Cones (6 x L & 6 x R) x 6 each person
6- Cone Suicide Drills x 6 each person
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