Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

8/21/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: 150 meter run 5 strict leg raises 10 kb push press (5 each arm,12/16kg) 25 Double unders Weightlifting Push Jerk (1RM) Metcon Metcon (Time) 400 meter run 12 push jerks (95#,135#) 6 T2B 200 meter run 9 push jerks 9 T2B 150 meter…

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08/20/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200m row Bear Crawl (up and down) Crab Crawl (up and down) 20 Handstand Hold Weightlifting Deadlift Work up to a heavy set of 5 (Perfect form, moderate weight) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box…

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8/19/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 650 meter run 5 strict pull-ups 10 burpee broad jumps 15 back extensions 20 GHD sit-ups Gymnastics Double-Unders (5-10-15-10-5) Gymnastics Knees To Elbow (5×5 strict knees to elbows between DU sets) Metcon Metcon (AMRAP – Reps) 1 minute at each station, 15 sec rest between…

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08/17/2013

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: (Cindy) 5 Pull-Ups 10 Push-Ups 15 Air Squats Metcon Metcon (AMRAP – Reps) 15 Min AMRAP: Partner WOD ME Thrusters (55/75) *Do not drop bar with 10# plates on bar Partner 1 Thrusters, Partner 2 150m run with Med Ball (14/20), then switch. Reps=Thrusters

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08/16/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 5 Good Mornings (w/ Barbell) 10 Jumping Squats (w/Barbell) 15 Step-ups (w/Barbell 12/16) 30 singles Weightlifting Snatch (3X3 50%-60%-70% Touch-n-Go) Metcon Metcon (Time) 400m Run Then: 50 Du’s 40 Ball Slams (20/30) Adv: (30/40) 30 KB Swings (16/24) Adv: (24/32) 20 Front Squats…

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8/15/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills & Foot work Skill Pistols (4×5) Metcon Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP: 3 ring dips 6 T2B 9 Goblet Squats (16,24kg) 12 Box Jumps (20,24″) 1 minute rest Complete 4 Rounds

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8/14/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rds: 150 meter run 5 clapping push-ups 10 kettlebell swings (16,24) 20 jump rope backwards singles Gymnastics Double-Unders (practice 5-10-15-10-5) Gymnastics Handstand Holds (Shoulder touches 3×5) Metcon Metcon (Time) 1000 Meter Row Rest 2 Min Then 2 RDS: 60 DU 40 Wallballs 20 Burpee…

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8/13/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rds: 200 meter row 10 box jumps 8 ring rows 5 heavy wall balls (30/20) Strength Overhead Squat (5×3 (power snatch + 2 OHS)) work up to 135(95) Metcon Metcon (Time) 21-15-9 OHS 95(65), Adv 115(75) Pull-ups

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8/12/2013

Main – CrossFit View Public Whiteboard () Weightlifting Bench Press

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08/12/2013

CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m row 2 rounds: 5 pull-ups 10 Dumbbell Press (25/15) 15 squats w/ dumbbell 50m high knees 50m butt kicks Weightlifting Clean and Jerk (12min 1RM C&J) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clean & Jerks (135/95) 150m Sprint after each set of C&J

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08/10/2013

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 50 Calorie Row 50 Burpee Box Jumps (24/20) 50 Power Cleans (95/65) 50 Push-Ups 50 Lateral Bar Hops 50 Air Squats Partner not working runs 400m, then switch, cont. where partner left off.

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08/09/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 150m Run 30 Du’s 20 Jumping Lunges 10 Thrusters (barbel) 5 Pull-Ups Weightlifting Squat Clean Thruster (2Rm Squat Clean Thruster) Metcon Metcon (Time) 10 Squat Clean (95/135) 20 Pull-Ups 20 Box Jumps 10 Thrusters (75/115) 20 Du’s 20 HSPU 10 Power Snatches (65/95)…

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