WOD

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Friday Dec 23rd 2011
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Thursday Dec 22nd, 2011

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For Time:

50 Push Presses 45#

40 Burpee

30 Row for Calories

20 Wall Balls 20

10 Pull-ups

 

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Wednesday, December 21

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Wendler Cycle week 1 Back Squat

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 min

24 medball Situps

12 pullups

12 Deadlift- Bodyweight

via Trident CrossFit.

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 Bench Press

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

 

Ascending Ladder AMRAP 10 min (1-1-1, 2-2-2, 3-3-3, 4-4-4)

Push-up

135/115 lb Power Cleans

Box Jumps

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 DeadLift
5×65% 1RM
5x 75% 1RM
5x 85% 1RM

AMRAP 12 min
24 medball Situps
12 pullups
12 Deadlift- Bodyweight

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Monday Dec 19th, 2011

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NANCY

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post total time.

 

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Friday, December 16

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“The Chief” 5 Rounds:

3 minutes work, 1 minute rest

3 Power Cleans (135/95)

6 Push-ups

9 Squats

via Trident CrossFit.

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Thursday, December 15

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Wendler Dead Lift Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

5 Rounds for time

10 Sand bag Clean and Jerk

10 Burpee Box Jumps

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Tuesday Dec 13th, 2011

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Wendler Strict Press  Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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Monday Dec 12th 2011

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Running Cindy

5 Min Clock

400m Run

then am rap “Cindy”

5 pullups

10 pushups

15 squats

1 min rest

Repeat for total of four rounds

 

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Tuesday, Dec 6th, 2011

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Back Squat 1 RM Test

Then, 5 Rounds for time of:

5 Hang Squat Clean Thrusters (135#/95#)

7 C2B Pull Ups

9 KB Swings (2 pood/1.5 pood)

<3 months: DB Thrusters, Jumping Pull Ups, Russian Swings (1.5 pood/1 pood)


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Monday 5th Dec, 2011

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Paleo Challenge Re-test

5 Min Max Effort Row

5 Min Max Ascending Ladder: Box Jumps (24/20), 95#/65# Push Press

5 Min Amrap: 3 Burpees, 3 Pull Ups

*3 Min rest between each workout, athletes should try to go in the same order they used during the initial assessment

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