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Boot Camp WOD: Monday 14 May 2012
200M Run
1 Min rest
4 rounds (1 round is all 3 movements) 1min on/30 sec rest
walking lunges
V ups
burpees
1 min rest
200M Run
Workout of the Day: 14-May-2012
Photo: (http://crossfitmobile.blogspot.com)
Elements WOD
100 Double Unders
90 Sit ups
80 Pushups
70 Squats
60 Box Jumps (step down)
50 Body Rows
40 Walking Lunges
30 Burpees
20 Knees to elbows
10 Hand Stand Push-ups
Workout of the Day: 14-May-2012
Photo: (http://crossfitmobile.blogspot.com)
CrossFit WOD
Advanced:
1×20 Back Squat (Low Bar)
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10 @77%
3 Rounds:
5 Wall Climbs
15 Hang Power Snatch (85/55#)
50 unbroken Double Unders
Workout of the Day: 13-May-2012
Photo:
CrossFit WOD
100 Double Unders
90 Sit-ups
80 Push-ups
70 Squats
60 Box Jumps
50 Pull-ups
40 Walking Lunges
30 Burpees
20 Knees to Elbows
10 HSPU
25 min time limit
Workout of the Day: 12-May-2012
Photo:
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Elements WOD
6 Rounds:
Minute 1: 20 KB Swings Heavy
Minutes 2: AMRAP Burpees
Midline work not for time:
Finish with 10 TGU each side
Workout of the Day: 12-May-2012
Photo:
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CrossFit WOD
25% of Americans think vaccines are unsafe
Planche Progressions: 10 minutes
Regional WOD #2
2K Row
50 Pistols
30 Hang Squat Cleans (225/135 insane) (155/105 recommended)
20 minute time cap
Workout of the Day: 11-May-2012
Photo:
CrossFit WOD
Snatch: 20 quality reps not for time.
3 Rounds:
5 Wall Climbs
10 T2B
30 Unbroken Double Unders
(unbroken means 30 in a row. If you mess up at 28 you start back at 0)
Compare to 1/3/12
Workout of the Day: 10-May-2012
Photo: (http://whole9life.com)
CrossFit WOD
Energy Generation During Exercise
Front Squat 1×20
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10 @ 74%
21 Deadlifts (245/155#)
3 Rope Climbs
15 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
Rope Climb Sub: 3 Pull Ups/3 Knee Tucks
Workout of the Day: 10-May-2012
Photo: (http://whole9life.com)
Elements WOD
4 Rounds:
5 DB Bench Press, Rest 60 sec
5 DB Row, Rest 60 sec
30-20-10
DB Snatch (each arm)
Broad Jumps
Boot Camp WOD: Thursday 10 May 2012
- Frog Jumps
- Dips (on wall or parallel bars)
- Sprints
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