Mon 3-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly/row
30 V-ups
3 Rounds as a group of:
10 Thrusters
10 Push ups
10 Sit ups
Training
Work on HSPU
WOD
10-9-8-7-6-5-4-3-2-1 for time
Wall ball
Burpees
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Tue 4-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly/row
20 Box jumps
25 Hanging leg raises
3 Rounds as a group of:
10 SDHP
10 Push press
5 Burpees
Training
No Training
WOD
"Fight Gone Bad"
Wall Ball 20/14
SDHP 75/65
Box Jumps 20"" box
Push Press 75/65
Row for calories
3 rounds, 5 min each round
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Wed 5-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly/row
20 Supine pull ups
30 v-ups
2 Rounds as a group of:
10 lunges 45# OH
10 Pull ups
10 Push ups
Training
50 for time:
Med Ball Squat Clean & Press
WOD
Crossfit Total
---------------------------
Thu 6-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly/row
20 Body saws
2 Rounds as a group of:
5 Man makers
10 Pull ups
15 Squats
Training
Snatch Balance
2-2-1-1-1-1
WOD
For time:
Row 500 meters
150 Double-unders
50 Burpees
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Fri 7-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly/row
10 Ring push ups
2 Rounds as a group of:
10 Wall ball
10 Pull ups
Training
Work on Kipping pull ups
or Muscle ups
WOD
“Black Jack”
Push Ups / Sit Ups
20 1
19 2
18 3
17 4
etc…………..
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Sat 8-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly/row
30 V-ups
2 Rounds as a group of:
10 Squats
10 KB swings
10 Ball Slams
Training
Med ball partner throws:
Between the legs back
Back overhead
Vertical extensions
WOD
Fifties for time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 T2B
50 Push press 45#
50 Back extensions
50 Wall ball
50 Burpees
50 Double-unders
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