Monthly Archives: December 2009
Thursday, December 31
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge
20 Squats
20 KBS (30/15#)
x2 25 PVC Thrusters (Use Medicine Ball as base)
Really work on getting comfortable with these because
Monday we will use them in the WOD
10 Body Weight Rows (Set barbell on squat station basement brace and pull chest to bar)
WOD:
Modified “Eva”
5 Rounds
Run 400m
30 KBS (50/25#)
15 Pullups
Results
Pat 45:12 (Outside)
Art 35:00
Evan 25:21
Sarah 25:31 (Outside)
Wednesday, December 30
Workout Courtesy of CrossFit Midland
Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Russian Lunge
20 KBS (25/15#)
x3 15 Supermans
10 Bear Squat Pushups
10 Good Mornings
(Place PVC in back squat position then bend at the waist until
torso is parallel to the floor. Keep legs as straight as possible.)
WOD:
30-25-20-15-10-5
Virtual Shoveling (25/10# Bumper Plate, Short Plyo Box)
Pushups
Results
Pat 11:17
RX’d Art 9:36
Chanda 10:47
RX’d Drea 11:46
Anna 11:00
Sarah 11:05
RX’d Casey 11:06
RX’d Evan 11:16
Kyle 13:43
Kim 10:19
Tabatha 10:15
Tuesday, December 29
Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Speed Skaters
x2 5 Right Leg Box Squats
(Hook Left Toe on a box and squat using right leg,
similar to a lunge with your back foot on the box)
5 Left Leg Box Squats (Hook Right Toe)
15 Medicine Ball Cleans (20/12#)
10 Sit-ups and Back Extensions on Glute/Ham Developer
WOD:
As Many Rounds as Possible in 15 Minutes
10 Man Makers (30/15# DBs)
10 Jump Squats (Full Air Squat jumping as high as possible at top)
7 Knees to Elbows
Monday, December 28
Warm-Up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
x2 10 Pushups
15 Situps
15 Squats
WOD:
5 Rounds
14 Goblet Squat (50/20# KB) (Hold the KB from underneath in front of your chest and squat)
12 Dumbbell Push Press (30/15#)
10 Burpees