Monthly Archives: May 2012

Thursday, May 31

Warm-up
Mobility
Run 400m
Row 500m
PVC Progression
20 Squats
20 Squat Jumps
20 DB Push Press
20 Good Mornings w/ bar
20 GHD Hip Extensions
Then perform 5-5-3-3-2-1-1-1 with each WOD exercise working up to your 1RM
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Thursday, May 24

Warm-up
Mobility
Row 250m
PVC Progression
50 Jump Rope Backward
x2
1 Length Bearcrawl F/B
1 Length Russian Lunge
1 Length Prisoner Hop
1 Length Crabwalk
Then Row 250m
15 Squats
10 Ring Rows
15 DB Push Press
WOD
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Wednesday, May 23

Warm-up
Mobility
Run 400m
PVC Progression
20 Squats
10 Hindu Push-ups
15 GHD Sit-ups
Run 200m
15 T2B
10 Push-ups
10 Ring Rows
WOD
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Tuesday, May 22

Warm-up
Mobility
Bike 500m
PVC Progression
x3
1 Length Russian Lunge
1 Length Prisoner Hop
15 Russian Swings
10 Ring Rows
15 Ball Slams
WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Monday, May 21

Warm-up
Mobility
PVC Progression
x3
25 Double Unders
10 Bearsquat Push-ups
10 Ring Dips
10 Burpees
Then Bench Press
5-5-3-3 working up to WOD weight
WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Thursday, May 17

Warm-up
Mobility
Run 400m
PVC Progression
1 Length Bearcrawl F/B
x3
15 T2B
:30 L-sit hold
15 GHD Back Extensions
Then
5-5-3-3 Squat Snatch working up to WOD weight
WOD
Five rounds for time of:
95 pound Squat Snatch, 10 reps
15 Wall ball shots, 20 pound ball

Wednesday, May 16

Warm-up
Mobility
Row 500m
PVC Progression
50 Double Unders
50 Medicine Ball Cleans
WOD
For time:
Run 400 meters
30 Kettlebell swings, 2 pood
30 Pull-ups
30 Clean and Jerk, 135 pounds
30 Pull-ups
Run 400 meters

Tuesday, May 15

Warm-up
Mobility
Row 500m
PVC Progression
x3
1 Length Russian Lunge
1 Length High Kness
1 Length Butt Kicks
1 Length Prisoner Hop
7 Ring Rows
Then
50 Air Squats
WOD
“Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents (Sub 10 1 Arm ring rows for each rope climb)
185 pound Back squat, 25 reps