Basics:

Skill: Snatch

WOD:

“Brenton”

5RFT

• Bear Crawl  (2 lengths of turf)
• Standing Broad Jump (do 3 burpees every 5 broadjumps)

CrossFit

Strength: Clean & Jerk: Find your 1RM

WOD: Row 2k

Men must finish in less than 8 minutes, Women must finish under 9 minutes.  For every minute over the penalty is 20 burpees.  For example, if a guy finishes in 8:01, the penalty is 20 burpees, 9:01=40 burpees, etc.

 

FRIDAY 3/1

STRENGTH

5 Stations 2 minutes each station 30 second break

-Sled Push

-Toe through Rings

-Ab ball throws

-Mountain Climbers

-Farmers Walk- With Kettle Bells

CROSSFIT

Buy in 1 mile run

– 50 Front Squats 95/65

-25 Push Ups

-50 Power Cleans 95/65

-25 Sit Ups

– 200 Meter Run

BASICS

Buy in 1 mile Run

– 50 Goblet Squats

– 25 Push Ups

-50 Kettle bell Swings

-25 Sit ups

-200 Meter Run

 

Strength

3×3 Strict Press followed by increasing weight with a 3×3 Push-Jerk

WOD

5 Rounds

10 Pull Ups

10 Ball slams 30/20

10 Dips

 

Cash-out

30 toes to bar

Every drop is 2 wall walk-up penalty

 

The only time it’s too late to change yourself is when you’re dead. Until then, you’re simply making excuses or lying to yourself.

Wednesday 2/27/13

CrossFit:

Strength:

4 rounds for time
20 sec L hold
40 sec handstand hold
60 sec low plank hold

Strength Part 2:
Deadlift 10,9,8,7…-1 ( increasing weight as you drop reps)

WOD:

“30 down” (30 reps each exercise except for pullups,they are broken up into 2 sets of 15)
Pull ups x 15
OH squat
Push ups
Box jumps
KB Swing
Pull Ups x 15
V- ups
Plate overhead Lunges
Bar hang Clean and press
Burpess
Calorie row

 

BASICS:

Strength:

4 rounds
10 overhead squat
10 KB bent row

WOD:

“30 down”
box jumps
push ups
plate overhead lunges
dips
c sit russian twist (kb)
burpees

https://www.crossfitstrongisland.com/1174/1174/

Tuesday 2/26/13

CrossFit 

Strength:

On the minute every minute for 10 minutes
3 Hang squat cleans
10 Toes to Bar

5 Rounds
5 Bench press (2 to 1 tempo)
10 Kb Single leg RDL’s (10 each leg)

WOD:

5 Rounds for time 
10 Kb Single Arm press Right arm
10 Pistol to box Left leg
10 Kb single arm press Left arm
10 Pistol to box Right leg
50 double unders

https://www.crossfitstrongisland.com/1171/1171/

Monday 2/25/13

Basics Strength:

 4 Rounds 

10 box jumps
10 kb goblet squats

-recovery-

3 Rounds

10 KB Shoulder Press
30 Second Plank
10 Push ups

Basics WOD:

10 Minute AMRAP
run 200m
20 burpess
run 200m
20 ball slams
run 200m
20 sit ups

 

CrossFit Strength:

 10 min
A1) power snatch x 5 odd minutes (5 Power Snatches on every odd minute for 10 Minutes)
A2) wall walk ups x 5 even minutes (5 Wall Walk Ups on every even minute for 10 Minutes)

-recovery ( internal external rotation shoulder and hip)-

10 min
B1) back squat x 8 (2 to 1 tempo) odd minutes ***2 seconds down into squat, 1 second explosion up***
B2) pull ups x 5 (2 sec pause at top) even minutes

 

CrossFit WOD:

15 Minute AMRAP
run 200m
20 burpees
run 200m
20 hand release push up
run 200m
20 wall balls
run 200m
20 leg lowers (Leg raises laying with back on the floor)

https://www.crossfitstrongisland.com/1168/1168/

FRIDAY 2/22/13

Strength:

Clean and Jerk 3,3,2,2,2

Basics:

5 Rounds For Time

7 Power Cleans

7 Front Squats

7 Push Press

CrossFit WOD:

“BEAR COMPLEX”

https://www.crossfitstrongisland.com/1163/1163/

Strength Deadlift 5×5,3,1,1,1

WOD

7 rounds

3 Deadlifts 315/205

6 Toes to Bar

9 Chin-us

12 KB swing 70/55