1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees
Monday, June 30, 2008
Tues. 7-1-08 W.O.D.
Tues. 7-1-08: (Complete 3 rounds in 40 min.)
1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees
1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees
Sunday, June 29, 2008
CrossFit Crest of Arms Products Are In
CrossFit Crest of Arms products are in.
Find your favorite TODAY!
Find your favorite TODAY!
Click on an item to view larger image and price.
More colors and products availble in CrossFit Thoroughbreds e-store.
Mon. 6-30-08 W.O.D.
Mon. 6-30-08: (Deadlift 10, 8, 6, 4, 2 Heavy)
(Complete 3 rounds in 25 min.)
20 Weighted Box Step Ups
10 each arm KB Plank Rows or 20 Ring Rows
20 GHD Hypers
(Complete 3 rounds in 25 min.)
20 Weighted Box Step Ups
10 each arm KB Plank Rows or 20 Ring Rows
20 GHD Hypers
Friday, June 27, 2008
Sat. 6-28-08 Boot Camp
Sat. 6-28-08: Boot Camp
(60 sec. per exercise. Complete 3 rounds per exercise.
Rest 20 sec. between rounds. Then move to next station)
Station #1: Burpees
Station #2: Sit Ups
Station #3: 10 KB Swings (men-50-70lb., women-30-40lb)
Station #4: Mountain Climbers
Station #5: Dynamax Ball Front Squat & Press
Station #6: Lateral Shuffles
How to Perform Kettlebell Swings
(60 sec. per exercise. Complete 3 rounds per exercise.
Rest 20 sec. between rounds. Then move to next station)
Station #1: Burpees
Station #2: Sit Ups
Station #3: 10 KB Swings (men-50-70lb., women-30-40lb)
Station #4: Mountain Climbers
Station #5: Dynamax Ball Front Squat & Press
Station #6: Lateral Shuffles
How to Perform Kettlebell Swings
Fri. 6-27-08 W.O.D.
Fri. 6-27-08: W.O.D:
Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups
Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses
Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses
Power Clean
How to Front Squat
CrossFit Elements of the Push Jerk
Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups
Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses
Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses
Power Clean
How to Front Squat
CrossFit Elements of the Push Jerk
Tuesday, June 24, 2008
Wed. 6-25-08 W.O.D.
Wed. 6-25-08: W.O.D.:
Warm Up: 2 Rounds
1-Lap Around Bldg. + 500 m Row +10 Jumping Jack Squats + 1 min. Jump Rope
KB Shuttle Run across floor (30, 40, 50)
Sand Bag Carry
50 Mountain Climbers
Walking KB Overhead Lunges across floor & back
20 KTE’s
Warm Up: 2 Rounds
1-Lap Around Bldg. + 500 m Row +10 Jumping Jack Squats + 1 min. Jump Rope
KB Shuttle Run across floor (30, 40, 50)
Sand Bag Carry
50 Mountain Climbers
Walking KB Overhead Lunges across floor & back
20 KTE’s
Monday, June 23, 2008
Tues. 6-24-08 W.O.D.
Tues. 6-24-08: W.O.D.:
Warm Up: 2 Rounds
20 SB Knee Tucks + 20 SB Hip Lifts + 20 SB Hamstring Curls + 60 sec. SB Planks
Complete: 4 Rounds
10 Wall Ball Shots + 10 KB High Pulls + 10 Lunges each leg +
10 Ring Body Rows + 10 Overhead Squats + 10 Burpees
Becca does 110lbs Overhead Squat x 2
Warm Up: 2 Rounds
20 SB Knee Tucks + 20 SB Hip Lifts + 20 SB Hamstring Curls + 60 sec. SB Planks
Complete: 4 Rounds
10 Wall Ball Shots + 10 KB High Pulls + 10 Lunges each leg +
10 Ring Body Rows + 10 Overhead Squats + 10 Burpees
Becca does 110lbs Overhead Squat x 2
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