TUESDAY 1/15
STRENGTH
BACK SQUAT
5X5
WOD
3 Rounds For Time
7 Dead Lifts 225/125
14 KB Swings
21 Wall Balls
WOD
1/14/2013
MONDAY 1/14
Basic Workout
15 min AMRAP
3 pull ups
3 dips
5 burpees
Strength for Crossfit
Pedley Row-
5×3
WOD
4 rounds for time
10 Pull Ups
10 Bench press or Floor Press 135/65
10 Burpees
1/13/13
SUNDAY 1/13
WOD
“CHELSEA”
On the Minute Every Minute for 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats
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
