WOD

Monday, November 7

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6 min AMRAP

5 x Deadlift (70% Max)

1 x 200m Run

 

1 min rest

 

6 min AMRAP

5 x HSPU Scaled boxes push-ups or push-ups (PU for less than 3 months)

10 (5 each leg) x Bulgarian Split Squat (25/10lb DBS)

1 Min Rest

6 min AMRAP

5 x Wall Ball

10 x Sit-Ups

via (2) Trident CrossFit.

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Friday November 4

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5Rounds

200 M Waiter Walk (KB 53/35, or db)

10 x one arm KB/DB Snatch (5 each arm)

10 x DB OHS *same weight as snatch(5 each arm)

200 M row (or 200 M run)

 

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Thursday, November 3 2011

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50 Wall Ball

50 Box Jumps

50 Calorie Row / 500 m row

50 GHD Sit-ups/ v-ups/ abmat

50 Push Press(95/65)

50 Dead lift 135/95

5/3 Rope Climbs

less than 3 months 30 reps max- scale as necessary

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Wednesday, November 2 2011

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Wendler Dead Lift

3@ 70%

3@ 80%

3+@ 90@

<3 months 5×5’s Deadlift or DB Deadlift

 

For Time:

800 M Run 9x Pullups 9x KB Swings (53/35)

600 M Run 13x Pullups 13x KB Swings (53/35)

400 M Run 17x Pullups 17x KB Swings (53/35)

200 M Run 21x Pullups 21x KB Swings (53/35)


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Tuesday, November 1 2011

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Wendler Shoulder Press

3@ 70%

3@ 80%

3+@ 90@

12 MIN AMRAP

10 Push Press (95/65)

20 Double unders (3-1)

10 Weighted/Sandbag Step up (50/30)

Bonus round: 50 KTE

 

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Monday 31 October, 2011

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This Weeks Programming by Travis D

For Time:

800M Run Buy-in

2-4 Rounds

20 Push-ups

40 Sit-ups

60 Squats

less than 3 months two rounds

 

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Friday, 28 October 2011

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Pick your hero

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Thursday, 27 October 2011

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500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
3 rounds w/ 3 mins rest between rounds

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Wednesday, 26 October 2011

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Wendler Deadlift
3 @ 70% of 1 RM
3 @ 80% of 1 RM
3+ @ 90% of 1 RM
 
For time:
10 HSPUs
15 Deadlifts (225/155)
25 Box Jumps (24/20)
50 Medball Situps (20/14)
100 Double Unders
2 Rounds

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Tuesday, October 25

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Wendler Bench Press
3 @ 70% of 1 RM
3 @ 80% of 1 RM
3+ @ 90% of 1 RM
21-15-9
DB Bench Press (using a dynamax ball as “bench”)
Ring Dips
Barbell Rollouts
*Start each round with Bear Crawl (50ff

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Monday Oct 24th 2011

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10 Hang Power Cleans (95/55)
15 KTEs
20 KB Swings (53/35)
15min AMRAP

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Friday, 21 October 2011

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250m Row
10 Pushups
7 min AMRAP
1 min Rest
10 Slamball (15/10)
10 V-ups
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

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Thursday, 20 October 2011

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Wendler Squat
3 @ 65% of 1 RM
3 @ 75% of 1 RM
3+ @ 85% of 1 RM

“Jeremy”
21-15-9
OHS (95/65)
Burpees

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Wednesday, 19 October 2011

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WOD 1:
Rowing Intervals – 1 min work/1 min rest for 10 mins
2 mins Rest
WOD 2:
AMRAP 10 mins
15 Good Mornings
100m Farmers Carry (53/35)

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Tuesday, 18th October 2011

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Wendler Shoulder Press
3 @ 65% of 1 RM
3 @ 75% of 1 RM
3+ @ 85% of 1 RM

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Press (95/65)
Pullups
OH Stepback Lunges (45/25)

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