SUNDAY 1/13
WOD
“CHELSEA”
On the Minute Every Minute for 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats
WOD
1/11/2013
FRIDAY 1/11
STRENGTH
SLED PUSH 1.5 BODY WEIGHT2 TURF LENGTHS
ON THE MINUTE EVERY MINUTE FOR 10 MINUTES
WOD
200 Meter Run
10 Pull Ups
2000 Meter Run
10 Push Ups
200 Meter Run
10 Sit ups
200 Meter Run
10 Box Jumps
200 Meter Run
10 Air Squats
200 Meter Run
10 Dips
200 Meter Run
10 Wall Balls
200 Meter Run
1/10/2013
THURSDAY 1/10
STRENGTH
Zercher squat
5×5
WOD
5 Rounds for Time
5 Dead lifts 315/205
10 ohs 95/65
15 box jumps
1/9/2013
WEDNESDAY 1/9
STRENGTH
Push Press
5×5
BASICS
20 Box Jumps
10 Wall Balls
250 Meter Row
CROSSFIT
12 Min Amrap
5 Muscle Ups
10 Ring Rows
15 Sit ups
Tuesday 1/8/2013
STRENGTH:
Hang Cleans: 3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
- Chest to Bar Pull-ups
- Box Jumps (30/24)
“If you aren’t going all the way, why go at all?”
Joe Namath
1/7/2013
MONDAY 1/7
STRENGTH
DEADLIFTS
5X3
BASICS
21-15-9
Kettlebell dead lifts
Kettlebell Thrusters
Air Squats
CROSSFIT
Diane
21-15-9
Dead lifts 225/125
HSPU
Quote of the Day
“Defeat is not the worst of failures. Not to have tried is the true failure.”
George Edward Woodberry
1/5/2013
SATURDAY 1/5
WOD
“JACKIE”
1000 Meter Row
50 Thrusters 45/30
30 Pullups
500 Meter Row
25 Thrusters 45/30
15 Pullups
250 Meter Row
15 Thrusters 45/30
10 Pullups
“EVEN GEORGE W DID KETTLEBELL SWINGS”
1/4/2013
FRIDAY 1/4/2013
STRENGTH
Snatch
5×3
BASICS
15 MIN AMRAP
5 Wall Balls
7 Toes To Bar
9 Hand Release Push Ups
CROSSFIT
2 Rounds For Time
20 Kettle Bell Swings
20 Push Ups
20 Air Squats
20 Burpees
20 Lunges
20 Supermans
20 Sit Ups
20 Pull Ups
