AMRAP=20 min
Run 200m
20 KB swings (40/30)
10 Pullups
20 OVH Lunges (10/leg)
Skill work
- Hip extensions
- Planche Holds
Post all scores/times/reps/loads/modifcations to comments.
9.30.2008
9.29.2008
DEADLIFT/BURPEE
10 rounds for time:
Deadlift x 10
Burpees x 10
Skill Work
- Air Squats
Post all scores/times/reps/loads/modifcations to comments.
Deadlift x 10
Burpees x 10
Skill Work
- Air Squats
Post all scores/times/reps/loads/modifcations to comments.
9.27.2008
SATURDAY- TEAM WOD
31 Collective Rounds must be completed
5 Man Team
Run 100 m
7 Box Jumps (24")
6 Push-ups
5 OVH Squats (PVC)
Time limit 15 minutes
Post all scores/times/reps/loads/modifcations to comments.
5 Man Team
Run 100 m
7 Box Jumps (24")
6 Push-ups
5 OVH Squats (PVC)
Time limit 15 minutes
Post all scores/times/reps/loads/modifcations to comments.
9.26.2008
CROSSFIT BASELINE-HOW FIT ARE YOU?
CrossFit Baseline- How fit are you?
For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups
Chart
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
courtesy Petranek Fitness
Post all scores/times/reps/loads/modifcations to comments.
For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups
Chart
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
courtesy Petranek Fitness
Post all scores/times/reps/loads/modifcations to comments.
9.25.2008
PUSHIN' WEIGHT
Push Press
5x5x5x5x5- PR Day- "Get Some"
Ab Mat Sit Ups
Box Jumps for Max Height
Skill Work
BW L Holds
Post all scores/times/reps/loads/modifcations to comments.
5x5x5x5x5- PR Day- "Get Some"
Ab Mat Sit Ups
Box Jumps for Max Height
Skill Work
BW L Holds
Post all scores/times/reps/loads/modifcations to comments.
9.24.2008
DEAD SPRINT
Deadlift
8x8x8x8x8x8
Sprint x6, 30 sec work, 1:00 rest
Skill Mat
Hip Extensions
Post all scores/times/reps/loads/modifcations to comments.
8x8x8x8x8x8
Sprint x6, 30 sec work, 1:00 rest
Skill Mat
Hip Extensions
Post all scores/times/reps/loads/modifcations to comments.
9.23.2008
LIKE YOUR ODDS
AMRAP= 20 min
Squat Jump Tuck x15
Turkish Get Up x12
Snatch x9
Planche Pushup x6
Pull-ups x3
Skill Work
Snatch Progression
L Holds
Kipping
Post all scores/times/reps/loads/modifcations to comments.
Squat Jump Tuck x15
Turkish Get Up x12
Snatch x9
Planche Pushup x6
Pull-ups x3
Skill Work
Snatch Progression
L Holds
Kipping
Post all scores/times/reps/loads/modifcations to comments.
9.22.2008
O-LIFT DAY: SNATCH
Snatch
5x5x5x5x5x5
PR Quality- "If your not going to PR today, go Home!"
Box Jumps
Skill Work
Ab Mat Situps
Ring Holds
Post all scores/times/reps/loads/modifcations to comments.
5x5x5x5x5x5
PR Quality- "If your not going to PR today, go Home!"
Box Jumps
Skill Work
Ab Mat Situps
Ring Holds
Post all scores/times/reps/loads/modifcations to comments.
9.21.2008
REST DAY
the STRONGHOLD: Overcoming Obstacles
Have you "hit the wall?" In life, in love, in health, in career? We all do...
Life provides obstacles constantly! Some far more daunting than others, but none the less, they always provide a resistant force in between 'where you are' and "where you want to be.' As long as their continues to be life, there will be challenges that keep us from infinitely improving ourselves.
As humans, we will always aspire for better health, a better job, more money, a bigger house, more free time, or the chance to finally fulfil that lifelong dream! And 'something', whether large or small', will undoubtedly stand in the way! Do NOT give in! Never let a physical or mental obstacle stand in the way of what is truly on your heart!
Instead, when you get to the wall...ask yourself these 3 questions!
1. Why is this happening to me?
2. What can I learn from it?
3. How will I respond?
Most often, how a person responds to stress or an obstacle in life says, a lot of their character. None of us are perfect! We all make mistakes, we all make rash decisions, and we all are quick to place blame in the incorrect place. But when we respond to an obstacle with patience and grace, the wall is so much easier to climb!
The next time one of life's many obstacles is preventing you from taking the next step to greatness remember these tactics for pushing through...
Pray, stay focused to the goal, keep up your strength, allow others to encourage you, get rid of any negative thoughts/feeling/people, and mostly, expect God to help.
In health and God Bless
WG
Post all scores/times/reps/loads/modifications to comments.
Have you "hit the wall?" In life, in love, in health, in career? We all do...
Life provides obstacles constantly! Some far more daunting than others, but none the less, they always provide a resistant force in between 'where you are' and "where you want to be.' As long as their continues to be life, there will be challenges that keep us from infinitely improving ourselves.
As humans, we will always aspire for better health, a better job, more money, a bigger house, more free time, or the chance to finally fulfil that lifelong dream! And 'something', whether large or small', will undoubtedly stand in the way! Do NOT give in! Never let a physical or mental obstacle stand in the way of what is truly on your heart!
Instead, when you get to the wall...ask yourself these 3 questions!
1. Why is this happening to me?
2. What can I learn from it?
3. How will I respond?
Most often, how a person responds to stress or an obstacle in life says, a lot of their character. None of us are perfect! We all make mistakes, we all make rash decisions, and we all are quick to place blame in the incorrect place. But when we respond to an obstacle with patience and grace, the wall is so much easier to climb!
The next time one of life's many obstacles is preventing you from taking the next step to greatness remember these tactics for pushing through...
Pray, stay focused to the goal, keep up your strength, allow others to encourage you, get rid of any negative thoughts/feeling/people, and mostly, expect God to help.
In health and God Bless
WG
Post all scores/times/reps/loads/modifications to comments.
9.19.2008
SATURDAY- FREE WOD
Open Gym
Warm-up (Trainer's choice)
Skills and Drills
Individual Training
Post all scores/times/reps/loads/modifcations to comments.
Warm-up (Trainer's choice)
Skills and Drills
Individual Training
Post all scores/times/reps/loads/modifcations to comments.
9.18.2008
THE CYCLE
AMRAP= 20 min
15 SDHP (65/45)
15 Box Jumps 24"
15 Knees to Elbows
15 KB Swings (50/30)
10 Double Unders
Skill work:
-Dips
-AbMat Situps
15 SDHP (65/45)
15 Box Jumps 24"
15 Knees to Elbows
15 KB Swings (50/30)
10 Double Unders
Skill work:
-Dips
-AbMat Situps
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