WOD

Friday July 1st 2011

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800m Run – cash in

4 rds for time

30 Weighted Step-ups(15 ea leg95/65)

15 Barbell rollouts

800 m run – cash out

 

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Thursday June 30th 2011

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Snatch – Skill Work

“Randy”

75 reps Power Snatch for time (75/55)

or

“Isabel”

30 reps Snatch for time ( 135/95)

via Trident CrossFit.

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Trident CrossFit (2)

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Wednesday June 29th 2011

Wendler – Deadlift 5,3,>1 75% 85% 95%

200m sprint

21-15-9

Deadlift 80% of 1RM

GHD (abmat sub x2)

200m sprint

via Trident CrossFit (2).

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1

Trident CrossFit (1)

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Tuesday 28th June 2011

“Freddy Mei”

400m Double pushup Burpee Broadjump

via Trident CrossFit (1).

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0

Monday June 27 2011

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Shoulder press 5-3-1

AMRAP 12 min
10 HSPU
10 Goblett Squats
10 Toes to Bar

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1

Trident CrossFit

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Friday, June24

2 rounds for time:

30 Deadlift – 135#95#

30 Push-ups

30 Calorie Row

30 Pull-ups

via Trident CrossFit.

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1

Thursday, June 23

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“Nancy”

15 OHS (65/95)

400 M Run

5 Rounds

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3

Wednesday June 22 2011

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Wendler 3,3,>3 (70%,80%,90%)

Bench Press


1 round for time:

Row 250 m or 400 m run

21 Bench Press

Row 500 m or 800 m run

15 Bench Press

Row 750 m or 1000 m run

9 Bench Press

135 / 85 lbs for bench press

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1

Tuesday June 21, 2011

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Wendler 3,3,>3 (70%,80%,90%)

Back Squat

6 rounds for time(s):

20 Box jumps – 20″

20 KB Swings – 1.5 pood

20 Sit-ups

Rest 1:00

 

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1

Monday June 19th

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5 min clock
400 m run
Max rounds Cindy
2 min rest
4 rounds

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Friday 16th June 2011

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Wendler Strict Press 3,3,3+  (70%,80%,90%)
For Time:
 
750m Row
9 Clean & Jerks (155/105)
500m Row
6 Clean & Jerks
250m Row
3 Clean & Jerks

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1

Thursday June 16th 2011

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Pull-up -skill-work – max pullups (advanced) weighted pullups (optional)

THEN:

AMRAP – 8 min

3 burpees

6 slamball

9 kettlebell swings

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Wednesday June 15th 2011

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Wendler Deadlift 3,3,3+  (70%,80%,90%)

17 MIN AMRAP

Run 400m

40 Abmat Situps  (scale up is 25 GHD’s)

15 Deadlifts (225/135)

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1

Trident CrossFit

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WEDNESDAY, June 15

Wendler Deadlift 3,3,3+ (70%,80%,90%)

17 MIN AMRAP

Run 400m

40 Abmat Situps (scale up is 25 GHD’s)

15 Deadlifts (225/135)

via Trident CrossFit.

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0

Tuesday June 14th 2011

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4 Rounds for Time:

15 front squats (135/95)

30 push-ups

Rest 2 minutes between rounds

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