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SATURDAY 19.05.12
WOD A
"Annie"
50-40-30-20-10 Reps fot time of;
Double Unders
Abmat Situps
WOD B
3 rounds each for time of;
500m Row
Rest as needed between rounds
Post times to whiteboard
FRIDAY 18.05.12
STRENGTH
Back Squat 5-5-5
WOD
Tabata of;
Deadlift @ 80kg (60kg)
Push Up
20 sec work, 10 sec rest for 16 rounds.
Alternating between Deadlifts and Pushups
Post loads and reps to whiteboard
THURSDAY 17.05.12
WOD
As many rounds as possible in 20 mins of:
9 x Hang Power Cleans @ 40kg
12 x Push Press @ 40kg
9 x Hang Power Cleans @ 40kg
200m Run
Post time to whiteboard
WEDNESDAY 16.05.12
STRENGTH
3 Rounds for max reps of;
Strict Chin Ups
WOD
5 rounds for time of:
12 x Front Squats @ 60kg(40kg)
9 x Sumo Deadlift High-pull @ 60kg(40kg)
400m Run
Post time to whiteboard
TUESDAY 15.05.12
STRENGTH
Snatch 3-3-3-3
WOD
Tabata Kettlebell Snatch
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest,
Alterenating;
Kettlebell Snatch L/H @ 24kg(16kg)
Kettlebell Snatch R/H @ 24kg(16kg)
Post loads and time to whiteboard
MONDAY 14.05.12
WOD
"Cindy"
As many rounds as possible in 20 minutes of;
5 x Pull Ups
10 x Push Ups
15 x Air Squat
Post rounds to whiteboard
SATURDAY 12.05.12
WOD
CrossFit Games Regionals WOD 12.4
50 x Back squats @ 60kg (40kg)
40 x Pull-ups
30 Shoulder-to-overhead @ 60kg (40kg)
50 x Front squats @ 40kg (30kg)
40 x Pull-ups
30 x Shoulder-to-overhead 40kg (30kg)
50 x Overhead squats 30kg (20kg)
40 x Pull-ups
30 x Shoulder-to-overhead 30kg (20kg)
Post time to whiteboard
FRIDAY 11.05.12
STRENGTH
Wendler Strength 2.3
Overhead Squat
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
As many rounds as possible in 7 mins of:
3 x Snatch
9 x Kettlebell Swings @ 24kg
Snatch weight is 70% of your 1RM Overhead Squat
from today's wendler cycle
Post loads and reps to whiteboard
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Fitness in 100 Words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman