Workouts

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

9/03/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter run Line Drills: bear crawl, crab walk, burpee broad jumps, frog jumps Gymnastics Handstand Holds (3×20 sec) HSPU work & Handstand Walks Metcon Metcon (Time) 12-9-6-3 HSPU T2B Deadlift (155,225#) Adv (185, 285#) Mobility Hamstring band stretch 4 position band stretch

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Grace

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 400 meter run 10 burpee broad jumps 10 wall balls (14,20) 10 slam balls (20,30) Gymnastics Sit-ups (tabata sit-ups/plank holds) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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8/29/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 20 walking lunges with 25/45# plate 20 air squats 10 push-ups 10 pull-ups 30 back extensions Weightlifting Hang Clean (3RM) Metcon Metcon (Time) 5 rounds: 50 DU 6 Hang Squat Cleans (95,135#) Adv (105,155#) 15 lateral burpees

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8/28/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 2 rounds: 10 jumping squats 10 kettlebell snatches (5 each arm, 16/24kg) 15 GHD Weightlifting Front Squat (1 RM) Metcon Metcon (Time) Buy in: 30 Wallballs (14,20#) 20 deadlifts (155, 225#), Adv (185,275#) 20 HSPU Midline: 30 pistols 20 Front squats (95,…

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8/27/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 150 meter run 5 pull-ups 10 jumping lunges 15 alternating KB swings russian style Gymnastics Pull-ups (1 round strict pull-up complex) Skill: kipping pull-up Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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8/26/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 350 meters 15 push-ups 15 good mornings w/barbell 15 front squats with barbell 20 sit-ups 20 sec L-sit hold on rings Skill Row Sprints 4 rounds: 30 sec work/ 30 sec rest Metcon Metcon (AMRAP – Reps) 3 Min AMRAP at each station: 1.…

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8/23/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: 150 meter run with sandbag (20,40#) 10 KB snatches (5 each arm) (16,24kg) 15 slam balls (20,30#) 15 walking lunges with slam ball Skill Ring of Fire Metcon Metcon (Time) 30 Snatches (65#, 95#)/ Adv (75#,115#) 30 Wallballs (14,20#) 30 Kettlebell Swings (16,24kg)…

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8/22/2013

Main – CrossFit View Public Whiteboard Warm-up () Gymnastics Pull-ups (kipping work/ strict pull-up/chin-up/wide 3×3) Metcon Metcon (Time) 5-4-3-2-1 Thrusters (65#,95#) Adv (75#,115#) 10-8-6-4-2 Pull-ups, Adv (chest-to-bar)

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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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