Month: April 2015

6:00am, 7:00am, 5:00pm, 6:00pm   6:00 Core WOD: “Nancy” 400m run 15 overhead squats 4 rounds   10:00 mobility

6:00am, 6:00pm Strength: deloading push jerk 5 reps at 70% 1RM for 2:00 7 reps at 50% 1RM for 5:00   WOD: 30 Russian kettle bell swings 10 right

6:00am, 6:00pm Strength: deloading front squat at 70/60/50%   WOD 1: 3:00 AMRAP of 8 plyo push ups 8 hang power cleans rest 2:00 WOD 2: 3:00 AMRAP of

6:00am with Coach Cam, 6:00pm, 7:00pm Skill Work: 3 rounds of 12 pistols 3 rounds of 10 ring dips not for time   WOD: 50/40/30/20/10 reps each of stationary

6:00am with Coach David, 6:00pm and 7:00pm with Coach Cam Strength: deloading power snatch at 70/60/50%   WOD: 5 pull ups 10 ring/Paraclete push-ups 15 wall ball shots 400m

8:30am Strength: snatch balance 2-2-2-2 WOD: 10 :01 count back extensions 10 mountain climbers 10 flutter kicks 2 overhead squats 5 rounds, increasing the OHS by 2 each round

8:00am with guest coach Stacey from CrossFit Darkhorse!

6:00am, 7:00am, 5:00pm, 6:00pm WOD: 400m run 50 squats 400m run 50 lunges 2 rounds cash out: 30 Turkish get ups (increase weight 3+ times)  

  6:00am, 6:00pm strength: push jerk 2-2-1-1-1 WOD: 5:00 row for calories rest- 5:00 wall ball shots rest- 5:00 push press (95/65)

  6:00am, 6:00pm, 7:30pm Bikram! strength: front squat 2-2-1-1-1 WOD: 800m run 20 toes to bar 20 Deadlifts (185/135) 20 dips 400m run 10 toes to bar 10 deadlifts