WOD

Monday 22nd August 2011

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“Nicole”

20 Min AMRAP

Max Rep Pull Ups

400 M Run

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Friday, 19 August 2011

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8 min AMRAP
6 Pull ups
12 Air Squat
2 min rest
8 min AMRAP
250m Row
16 Weighted Step-backs (8 ea leg) w/ DB (35/25)

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Thursday, 18 August 2011

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Wendler Bench Press: 5-5-5 @ 65, 75, 85% of 1RM
18 min AMRAP
10 Bench Press (135/95)
12 GHD (or 24 Abmat)
100m Farmers Carry (53/35)

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Wednesday, 17 August 2011

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Barbell Snatch technique training or establish a 1RM load (~10 min)
12 min AMRAP
16 DB Snatches – 8 ea arm (45/25)
30 Double unders

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FGB6

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Fight Gone Bad 6

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Tuesday, 16 August 2011

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Wendler Deadlift: 5-5-5 @ 65, 75, 85% of 1RM
“Diane”
21-15-9
Deadlift (225/155)
HSPUs

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Monday, 15 August 2011

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5 Rounds
Run 200 Meters
7 Thrusters (135/95)
14 Ring rows

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Friday, 12 August 2011

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250m Row
10 Push Press  (75/55)
7 min AMRAP
1 min Rest
10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

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Thursday, 11 August 2011

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3 Rounds, 6 stations – 1 min each
1. Straight-leg Deadlifts (115/75)
2. Medball Situps (20/14)
3. Step-back Lunges (wt’d Vest optional)
4. KB SDHP (53/35)
5. Double Unders
6. Rest

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Wednesday, 10 August 2011

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Wendler Shoulder Press: 5-5-5
150 Burpees…for time

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Tuesday August 9th 2011

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20 Slamballs (25/15)

20 Box Jumps (20)

600m Run

5 Rounds

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Monday Aug 8th 2011

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Wendler Squat: 5-5-5

15 OHS (95/65)

25 KB Swings (53/35)

3 Rounds

2 min Rest

15 Pullups

25 Abmat Situps

3 Rounds

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Trident CrossFit

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Friday, August 5

For time:

21 Pullups

400 M Run

21 Thrusters (95/65)

800 M Run

21 Thrusters

400 M Run

21 Pullups

via Trident CrossFit.

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Thursday Aug 4th 2011

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7 MIN AMRAP:
7 squat cleans (w/sandbag)
14 Step back lunges  (w/sandbag)
REST 1 MIN

7 MIN AMRAP:
7 ring dips
14 double unders (3:1)
REST 1 MIN

7 MIN AMRAP:
7 burpees
14 toes to bar

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Wednesday, August 3 2011

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15 MIN AMRAP:

9 Deadlifts (155/100)

12 Push-ups *full lockout on top, at bottom: chest touch floor, hands lifted

15 Box jumps (24/20)

via Trident CrossFit.

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