Archive for June, 2010

CrossFit 6/30/2010

Posted: June 29, 2010 by frank4fit in Crossfit Wod

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.

CrossFit 6/29/2010

Posted: June 28, 2010 by frank4fit in Crossfit Wod

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

CrossFit 6/28/2010

Posted: June 27, 2010 by frank4fit in Crossfit Wod

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


WOD:
Clean and Jerks for 1 RM
3-3-2-2-1-1-1-1
Back Squats
3-3-3-3-3
Bent-Over Rows
8-8-8-8

CrossFIT 6/19/10 Saturday

Posted: June 19, 2010 by James Noriega in Crossfit Wod

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