Lift:
Squat 5-5-5
WOD:
For time:
Row 500 meters
Then do: 2 Rounds (level 1) or 3 rounds (level 2) of:
50 Double unders
30 wall ball shots(20/14 lbs)
Finish with a
400 meter run
Post weight and time to comments.
« July 2009 | Main | September 2009 »
Friday, August 28th
Lift:
Press 5-5-5
WOD:
"AMRAP Poker"
Each class will draw/deal 5 cards from a deck to get their workout. Everyone in that class will do the same WOD, each class will have a different WOD.
hearts = burpees
clubs = air squats
spades = KB swings (1.5/1 pood)
diamonds = pull ups
Add 0 to the number on the card to get the number of reps (A=10, 2=20, 3=30...10 & face cards=100).
Complete as many rounds as possible in 30 minutes of your hand/WOD.
Example:
5 of hearts, 3 of clubs, 10 of diamonds, 6 of spades
= 50 burpees, 30 air squats, 100 pull ups, 60 KB swings
Post class' WOD and each members rounds to comments. For fun, compare each class' hand to see which class had the best hand!
Thursday, August 27th
Lift:
Overhead Squat
5-5-5
WOD:
5-5-5
WOD:
For time:
21-15-9
Squat snatch (95/65)
Dips
21-15-9
Squat snatch (95/65)
Dips
Post weight and time to comments.
Wednesday, August 26th
Lift
Deadlift 5
WOD
WOD
Tabata 2K
Row 2000 (20 sec work, 10 sec rest without coming off rower)
Record # rounds to get to 2K
Row 2000 (20 sec work, 10 sec rest without coming off rower)
Record # rounds to get to 2K
Post weight and rounds to comments.
Adam's Hero
Adam Stevenson and Josh Everett at the 2009 CrossFit Games after the heavy bag carry/run.
LIFT
Squat
5-5-5
WOD
Level 1
For time:
50 GHD back extensions
50 abmat sit-ups
Run 800 m
Level 2
For time:
50 GHD sit-ups
50 GHD Back Extensions
Run 800 m
Level 3
For Time:
75 GHD sit-ups
75 GHD Back Extensions
Run 1200 m
Squat
5-5-5
WOD
Level 1
For time:
50 GHD back extensions
50 abmat sit-ups
Run 800 m
Level 2
For time:
50 GHD sit-ups
50 GHD Back Extensions
Run 800 m
Level 3
For Time:
75 GHD sit-ups
75 GHD Back Extensions
Run 1200 m
Post weight and time to comments.
Thursday, August 20th
Lift
Deadlift 5
WOD:
For time:
25 DL @ 225lb (W: 135lb)
500m row
15 muscle-ups (or 30 pull-ups/30 ring dips)
25 DL @ 225lb (W: 135lb)
Post weight and time to comments.
Wednesday, August 19th
Lift
Front Squat 3-2-1
WOD
15, 12, and 9 reps for time:
3/4 bodyweight Squat Cleans
Handstand push-ups on paralettes (Level 2) Handstand Push Up Modification (Level 1)
Post time and weight to comments.
Tuesday, August 18th
CrossFit SoCal Shananigans:
Lift:
Press 5-5-5
WOD:
2min/90sec/1min/30sec of:
Max double unders then max ABMAT sit ups.
Add combined total for overall score.
Post weight and score to comments.
Monday, August 17th
Lift:
Squat 5-5-5
WOD:
Helen
3 Rounds for time of:
Run 400m
21 Kettle Bell Swings (1.5pood men/1 pood women)
12 Pull ups
Post weight and time to comments.
