Warm Up: Jump Rope 250x
Drom
Practice:Turkish Get-ups -3rounds 3xea
WOD: Partner Workout
250 Sit-ups
150 Box jumps
250 MB Slams
150 DB P.Press
2000 M row
Can complete any way , only one person
can go at a time.
Archive for June, 2010
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Warm-up:
Parma Loop
PVC Dislocates 10x
OHD Sqts 10x
Practice:
DL-5×2,4×2, 2×2, 1×1
WOD: 5 rounds for time
KB swings 20x
Burpee 10x
Warm-up: 1000m Row
Drom
Practice: 2 rounds 20xea
Push-ups
Slams
Pull-ups
WOD: 400m Sprints
6x Rest 1:1
Saturday 6/26/10, Los Altos CrossFIT
Posted: June 25, 2010 by scott4fit in Crossfit Wod, Uncategorized| WOD: |
| 20 min AMRAP |
| 5 Burpees |
| 10 DB Hang Power Cleans (25% 1 RM C&J) |
| 15 Double-Unders |
Friday 6/25/10, CrossFIT Los Altos
Posted: June 24, 2010 by scott4fit in Crossfit Wod, Uncategorized| For time: |
| 25 Double-unders |
| 25 Kettlebell swings, 1.5 pood |
| 25 Sit-ups |
| Run 400 meters |
| 25 Hang squat cleans, 40 pound dumbbells |
| 25 Back Extensions |
| Row 500 meters |
| 25 One-arm Snatches, 40 pound dumbbells |
| 25 Knees to elbows |
| Run 400 meters |
| 25 Push press, 40 pound dumbbells |
| 25 Stiff-legged deadlifts, 40 pound dumbbells |
Thursday 6/24/10, CrossFIT Los Altos
Posted: June 23, 2010 by scott4fit in Crossfit Wod, Uncategorized| “Jerry” |
| For time: |
| Run 1 mile |
| Row 2K |
| Run 1 mile |
Wednesday 6/23/10, CrossFIT Los Altos
Posted: June 22, 2010 by scott4fit in Crossfit Wod, Uncategorized| 5 Rounds for Time: |
| 15 Burpees |
| 5 Power Snatches |
Tuesday 6/22/10, CrossFIT Los Altos
Posted: June 20, 2010 by scott4fit in Crossfit Wod, Uncategorized| WOD: |
| 5 Rounds of |
| 15 DB Thrusters |
| 500m Row |
| 15 Pull-Ups |
Monday 6/21/10, CrossFIT Los Altos
Posted: June 20, 2010 by scott4fit in Crossfit Wod, Uncategorized
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WOD: “Baseline”
3 rounds timed / 3 minutes rest between rounds
500 meter row
40 body weight squats
30 Sit-ups
20 push-ups
10 pull-ups
