DEMONFIT

Thursday, February 23

demonfit — Thu, 23 Feb 2012 02:27:29 +0000

Warm-up
Mobility
PVC Progression
x3
10 Squats
10 Push-ups
10 Box Jumps
WOD
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Chest must touch floor at bottom
Hands must touch something 6 inches above outstretched arms at top

Wednesday, February 22

demonfit — Wed, 22 Feb 2012 02:40:10 +0000

Warm-up
Mobility
PVC Progression
20 Minutes of skill work
Double Unders, Pull-ups, Handstand Push-ups, etc…
WOD
Row 2000m

Tuesday, February 21

demonfit — Tue, 21 Feb 2012 02:28:02 +0000

Warm-up
Mobility
Row 500m
PVC Progression
x3
10 Ring Rows
5 Bearsquat Push-ups
7 T2B
7 Wall Ball Shots
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday, February 20

demonfit — Mon, 20 Feb 2012 02:57:17 +0000

The CrossFit Open begins this week. Workouts will be posted on Wednesday night for the next 5 weeks. You can follow the action here http://games.crossfit.com/. We will be doing the Open WOD on Thursdays for the next 5 weeks. Be sure to perform the WOD to the strictest standards of movement, and record your score. You can see how you stack up against other CrossFitters from around the world.
Warm-up
Mobility
Run 400m
PVC Progression
x2
20 Squats
20 DB Push Press
20 Deadlift w/ bar
Then work up to a 1RM in each of WOD movements in the following progression
5-5-3-3–1-1-1
Start with a light weight and increase each set
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Thursday, February 16

demonfit — Thu, 16 Feb 2012 02:58:18 +0000

Warm-up
Mobility
Bike 500m
PVC Progression
x2
10 Push-ups
15 Ring Rows
20 Squats
x2
10 Wall Ball Shots
10 Medicine Ball Cleans
x2
10 KB SDHP
10 1 Arm KB Thruster
WOD
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Wednesday, February 15

demonfit — Wed, 15 Feb 2012 03:41:36 +0000

Warm-up
Mobility
Run 200m
PVC Progression
10 Bearsquat Push-ups
Run 200m
15 Ninja Mobility
Run 200m
20 Squats
Run 200m
1 Length Broad Jump
WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Tuesday, February 14

demonfit — Tue, 14 Feb 2012 02:55:14 +0000

Warm-up
Mobility
Run 400m
PVC Progression
x3
1 Bearcrawl Forward/Backward
5 KTE
5 T2B
10 Ball Slams
5 Ninja Mobility
5 Bearsquat Push-ups
x3 w/ bar
5 Front Squat
5 Push Press
5 Squat Clean
WOD
Five rounds for time of:
40 pound Dumbbells squat clean, 15 reps
21 Pull-ups

Monday, February 13

demonfit — Mon, 13 Feb 2012 02:31:44 +0000

Warm-up
Mobility
100 Jump Rope
50 Jump Rope Backward
25 Jump Rope on Right Leg
25 Jump Rope on Left Leg
50 Double-Unders
PVC Progression
x2
1 Length Bearcrawl
1 Length Russian Lunge
1 Length Prisoner Hop
15 Wall Squat
WOD
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Thursday, February 9

demonfit — Thu, 09 Feb 2012 03:04:40 +0000

Warm-up
Mobility
PVC Progression
x2
Row 250m
1 Length #45 Plate Push
30 Jump Rope Backwards
10 Medicine Ball Cleans
15 Wall Ball Shots
WOD
Five rounds for time of:
Run 400 meters
95 pound Squat clean thruster, 15 reps

Wednesday, February 8

demonfit — Wed, 08 Feb 2012 02:34:27 +0000

Warm-up
Mobility
Run 200m
PVC Progression
1 Length Bearcrawl
Run 200m
15 Wall Ball Shots
:30 Handstand Hold
30 Double Unders
Run 200m
x2 w/ bar
10 Push Press
10 OHS
WOD
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups