Warm-up
100 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Ninja Sit-ups
w/ PVC then w/ Bar
10 Deadlift
10 Power Clean
10 Thruster
10 Good Morning
WOD
For time:
225 pound Deadlift, 21 reps
500 meter Row
225 pound Deadlift, 18 reps
500 meter Row
225 pound Deadlift, 15 reps
500 meter Row
225 pound Deadlift, 12 reps
500 meter Row
Monthly Archives: January 2011
Monday, January 31
Warm-up
Row 500m
Top Mobility
Bottom Mobility
30 Burpees
30 Wall Balls
30m Bearcrawl
WOD
For time:
20 inch Box jump, 50 reps
Ring Rows, 50 reps
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Thursday, January 27
Warm-up
100 Jumping Jacks
30m Walking Lunge
50 Wall Balls
30m Broad Jump
WOD
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Wednesday, January 26
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
20 Ring Rows
20 Ball Slams
x3 w/ Bar
5 Deadlift
5 SDHP
5 Hang Power Clean
5 Front Squat
WOD
Five Rounds for time
3 Power Clean
10 Pull-ups
30 Russian Swings
Tuesday, January 25
Warm-up
100 Jumping Jacks
30m Bearcrawl
10 Ninja Mobility
Row 300m
Max Air Squat in 2 Min
WOD
Run 200 M
30 air squats
10 shoot-throughs
20 box jumps
Run 300 M
30 air squats
10 shoot-throughs
20 box jumps
Run 400 M
30 air squats
10 shoot-throughs
20 box jumps
Run 500
30 air squats
10 shoot-throughs
20 box jumps
Run 600
30 air squats
10 shoot-throughs
20 box jumps
Monday, January 24
Warm-up
150 Jumping Jacks
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Snatch Grip Deadlift w/ PVC
then w/ bar
10 Good Mornings w/ PVC
the w/ bar
Row 500m
WOD
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Thursday, January 20
Warm-up
Top Mobility
Bottom Mobility
50 Tuck Jumps
50 KBS
w/ PVC then Bar 15 min Snatch practice
WOD
Snatch 1-1-1-1-1-1-1 reps
Wednesday, January 19
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Push-ups
30 Ring Rows
40 Knees to Elbows
WOD
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Tuesday, January 18
Warm-up
100 Jumping Jacks
Top Mobility
Bottom Mobility
w/ Bar
30 Backsqaut
30 Push Press
30 Deadlift
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Monday, January 17
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
10 Bearsquat Push-ups
20 Box Jumps
20 Push-ups
10 Bearsquat Push-ups
w/ Bar x2
5 Deadlift
5 SDHP
5 Hang Power Clean
5 Backsquat
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
DEMONFIT 