WOD

Monday, Feb 13th 2012

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Wendler Shoulder Press

5 @ 65%

5 @ 75%

5+ @85%

“Fran”

21-15-9

Thrusters (65/95)

Pullups

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Friday, 10 Feb 2012

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Warm up: Turkish get ups 10 x each arm

Wendler Back Squat WK 1 (< 3 Mos 5×5)

75% x 5, 80% x 5, 85% x 5+

Descending Odd Number Ladder

15, 13, 11, 9, 7, 5, 3, 1

Wall ball

Jerk 95/45 – coach’s discretion to scale- up for better athletes (< 3 Mos push press)

T2B (< 3 Mos Abmat Situps)

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22 Trident CrossFit

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Thursday, 9 Feb

Descending Ladder 21, 18, 15, 12, 9, 6, 3 (< 3 Mos start at 15)

Wall ball

T2B  < 3 Mos Abmat Situps

 

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Thursday, 9 Feb 2012

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3 x RFT

10 x DB Step-ups 25/15 ( 5 x each leg 24/20 inch box)  (< 3 Mos light weight DB step-ups 20 inch box or less)

10 x Ring Rows (< 3 Mos  9 x Ring Row)

10 x Good Mornings (Same weight as Step-ups) (< 3 Mos  5 x clean BB 35/15lbs trainer)

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Wednesday, 8 Feb 2012

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Bear BB Complex  (115/75)

5 x RFT  of 7 reps of the complex ( < 3 Mos 3 x RFT – scaled to DB)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

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Tuesday, 7 Feb

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19 Min AMRAP

250M Row

10 x Burpee (< 3 Mos  6 x Burpee’s)

200 M Run

10 x Dead Lifts (185/115) 

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Monday, 5 Feb 2012

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Wendler Bench Wk 1 (< 3 Mos 5×5)

75% x 5, 80% x 5, 85% x 5+

3 ROUNDS FOR TIME (< 3 Mos 1-3 Rounds)

1 min max Push-ups

30 Sec rest

1 min Max Ring-Row, chest to bar pull-ups, or Muscle ups

30 Sec rest

1 min Max AbMat Sit-ups

30 Sec rest

 

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Friday, 3rd Feb 2012

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12 min AMRAP (<3 Months 9 min )

5 x Bulgarian Split Squats (each leg, weighted w/ barbell) (<3mos step-back lunges 8 each leg)

10 x Ring row (<3mos 6 x ring row)

15 x Plyo push-ups (<3mos 8 x push-ups)

500m Row /Run Cash out

 

Extra Credit Rope Climb (5/3)

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Thursday, 2nd Feb 2012

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5 x Rounds for Time (<3 Months 3 rounds)

7 x Burpees over bar (<3 mos or less regular burpees)

5 x Power clean (95/65) (DB Cleans for <3 mos)

3 x Power Snatch  (DB/Hang Snatches for <3 mos)

20 x DU’s

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Wednesday, 1 Feb 2012

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2 x 5 min AMRAP

Suicide sprint (length of pull-up rack)

12 x Box jumps (24/20)  - (<3 months x 7 box jumps)

2 min Rest

250m Row (ergs facing back door to maximize space)

15 x KB Swings (54/35)     (<3 months x 10 Swings )

 

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Tuesday January 31st, 2012

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5  Rounds for Time (<3 Months 3 rounds)

5 x Ground to Overhead (135/95) (<3 mos  DB push-press)

10 x Ring dips  (<3 mos box or bench dips)

400m Run

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January 30th 2011

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3 rounds – 3 min rest between rounds (2 rounds for <3  months)

500m Row

40 Squats

30 AbMat Sit-ups

20 Push-ups

10 Pull-Ups

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Friday, 27th Jan 2012

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Shoulder Press:
5 @ 75%
3 @ 85%
1+ @ 95%
 
12 Clean & Jerks (135/95)
400m run
4 rounds
 

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Thursday Jan 26th 2012

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50 Box jumps (24/20)
50 Pullups
50 Medball Situps
50 Wallballs (20/14)
50 Calorie row
50 TTB
50 Double unders
For time
 

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Wednesday Jan 25th 2012

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Deadlift:
5 @ 75%
3 @ 85%
1+ @ 95%
 
3 Deadlifts (225/155)
6 Pushups
9 Air squats
OMEM 15 mins
 

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