WOD

Friday 11/30/12

November 30, 2012 By CFSI Leave a Comment

BASICS
Movement of the Day: Kettlebell Swings: Russian & American
WOD:
Cash In: 20 Ball Slams
10-1 Burpee Lateral Jumps (over a barbell)
1-10 Pullups

CROSSFIT:
Strength:
Back Squats: 5-5-3-3-3
WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

November 29, 2012 By CFSI Leave a Comment

THURSDAY 11/29

BASICS

3 rounds for time of:

25 Kettlebell Swings

100 m Walking Lunge

400 m Run

CROSSFIT

OTM for 12 minutes do:
2 Unbroken Power Cleans (heavy weight – 80-90% 1RM)
2 Muscle ups (if you cannot do real muslce ups, then do muscle up transitons on the lower rings)

rest 5 minutes

Then:

21-15-9
Hand release push up
Wall Ball (20/14)
Toes to bar

https://www.crossfitstrongisland.com/918/918/

Wednesday 11:28

November 28, 2012 By CFSI Leave a Comment

WEDNESDAY 11/28

BASICS

Movement of the Day:

Front Squat. 5-5-3-3-3

WOD

12 minute AMRAP

3 burpees

6 push ups

9 wall balls

CROSSFIT

1. Power Snatch

3-3-3

2. WOD

10 rounds for time:

400 meter run

15 burpee pull ups

November 27, 2012 By CFSI Leave a Comment

TUESDAY 11/27

BASICS

Movement of the Day:

Push press 5-5-3-3-3

WOD:

4 rounds for time of:

20 Squat Jumps

20 AbMat Sit-ups

200 m Farmers Carry (35lb for women) (53lb for men)

CROSSFIT

6 ROUNDS FOR TIME:

12 Deadlifts (245/165)

9 Hand stand push ups

400 meter run

https://www.crossfitstrongisland.com/913/913/

November 25, 2012 By CFSI Leave a Comment

MONDAY 11/26

BASICS

Cash in and out: 20 push ups

WOD

50-40-30-20-10

Calorie row

Double unders

Movement of the day: hang power snatch

CROSSFIT

Clean and jerk: 3-3-3 same heavy weight for each set

Wod:

FRAN

21-15-9

Thrusters (95/65)

Pull ups

https://www.crossfitstrongisland.com/911/911/

November 23, 2012 By CFSI Leave a Comment

FRIDAY 11/23

BASICS

5 rounds for time;

200 meter run

20 walking lunges

40 squat

CROSSFIT

1. Clean and Jerk
Work up to a heavy single in 10 minutes

2. Back Squat
work up to a heavy single in 10 minutes

3. For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups

Note: No rest between rounds. One bar, strip the weight.

https://www.crossfitstrongisland.com/906/906/

November 21, 2012 By CFSI Leave a Comment

WEDNESDAY 11/21

BASICS

Movement of the Day:

Strict Press 5 – 5 – 5 – 3 – 3

WOD:

Round 1: Row 1000m – 30 KBS – 30 Box Jumps

Round 2: Row 750m – 25KBS – 25 Box Jumps

Round 3: Row 500m – 20KBS – 20 Box Jumps

CROSSFIT

1. Overhead Squat

5-5-10-10

Finding your 10 rep max

2. 2 Rounds

1000 meter run

Rest 5 minutes between rounds 1 and 2

3. Tabata

8 minutes of 20 seconds on : 10 seconds off (16 rounds total) of;

Jump with a two hand touch to a target 12″ above max reach.

Score = your lowest number of reps for any of the rounds

https://www.crossfitstrongisland.com/904/904/

Tuesday 11/20

November 20, 2012 By CFSI Leave a Comment

Tuesday 11/20

Basics

OTM for 12minutes do:

3 wall balls

6 push ups

12 overhead walking lunges

CrossFit

For time:
100 Burpees
1 mile Run
80 Squats
800m Run
60 Pull ups
600m Run
40 Sit ups (hollow body)
400m Run
20 HSPU
200m Run