FRIDAY'S WOD

FRIDAYS WOD

AMRAP IN 20 MINUTES...........

- 2 MUSCLE UPS
- 4 HANDSTAND PUSHUPS
- 8 K.B SWINGS (#35/#70)

A.K.A - NATE

WEDNESDAYS WOD

SOMETHING NEW........

- BELT SQUATS - A.K.A - STRAP SQUATS
7-7-5-5-3-3-

- RUSSIAN LUNGES
10-10-7-7-5-5-

TUESDAY'S W.O.D

TREADMILL TABATA'S....... x 4 MINUTES.

- SPEED = 8.5-11
- INCLINE = 11% - 15%

THEN....

5 ROUNDS OF .

- RING DIPS x 10
- WALL BALL THROW x 10 (#10/#20 ball)
- DEADLIFT x 5 (#95/#225)

MONDAY'S WOD

MONDAY'S W.O.D

2 W.O.D'S TODAY............

WOD 1 - THRUSTERS FOR REPS/WEIGHT

20 / 15 / 10 / 7 / 4 INCREASE THE WEIGHTS AS PER, MAX TIME LIMIT FOR THIS WOD = 10 MINUTES.

WOD 2 -

10 PULLUPS
RUN 200M
8 PULLUPS
RUN 200M
6 PULLUPS
RUN 200M
4 PULLUPS
RUN 200M
2 PULLUPS
RUN 200M

REST DAY.

REST UP...............

TAKE THE NEXT FEW DAYS TO REST, RECOVERY AND TO ENJOY THE HOLIDAYS. TAKE SOME TIME TO THINK OF THE MEN AND WOMEN WHO CAN'T BE HOME THIS TIME OF YEAR BECAUSE THEY'RE OVERSEAS DOING THE DEED, DOING THE BUSINESS, TAKIN NAMES AND KICKING DOORS, AND WHATEVER ELSE THEY MAY FEEL THE NEED TO DO. AND MORE SO, FOR THE FAMILIES WHO HAVE LOST LOVED ONES, DURING ALL THE CONFLICTS AND BATTLES WE HAVE FOUGHT........

"RED DEVILS"

THURSDAY'S WOD.


2 SEPARATE WOD's TODAY.


WOD 1 - 4 ROUNDS

- WALKING OVERHEAD PRESS (20m) #95/#135
- RUN 200M
- FLOOR SWEEPERS x 50 (#95/#135)

WOD 2 - 4 ROUNDS

- SINGLE ARM BENCH PRESS(barbell) 5 per side (#65#105)
- "CHEST TO BAR" PULLUPS x 10
- DOUBLE UNDERS x100

GOT SNATCH ?

75 REPS, FOR TIME.......

- POWER SNATCH #75 ( SCALING = #65 )

THEN ...........

- RUN 1 KM
- K2E x 20
- RUN 600 M
- K2E x 15
- RUN 400 M
- K2E x 10
- RUN 200 M

HIT IT HARD....HIT IT HEAVY....

Lets hit some heavy max weight today............

Comes a time in your training when you want to know what you can throw, what you can hit, what you can lift and what you can move..........so lets make it today.........


10 MINUTES TO FIND YOUR ONE REP MAX , PER THE FOLLOWING.....


- BACK SQUAT ( 10min )
- UPRIGHT ROW ( 10 min )
- CHEST PRESS ( 10 min )

CASE OF THE MONDAYS......

TODAYS W.O.D IS GOING TO REQUIRE SOME BALANCE, SKILL, AND DRIVE......

FOR TIME / PACING.

* 3 ROUNDS *

- RING DIPS x 10
- CLEANS x 5 ( #65/#95/#135 weight to scale )
- INVERTED BURPEES x 5
- K.B SWINGS x 10
- RUN 400 M

See the attached link for "INVERTED BURPEES" click on "case of the mondays" For more info !

HERO W.O.D

" NUTTS "

THIS IS A GREAT HERO W.O.D........AND A FELLOW PATRICIA......

FOR TIME......

10 HANDSTAND PUSH-UPS
250 lbs DEADLIFT x 15
25 BOX JUMPS
50 PULL-UPS
100 WALL BALL SHOTS (20lbs @ 10ft)
200 DOUBLE UNDERS
RUN 400 M WITH A 45 lbs WEIGHT PLATE.


PLEASE DO YOUR BEST NOT TO SCALE THIS WOD !!!!


HUA

SKILL / REST

USE TODAY AS A REST DAY OR AS A SKILL DAY...........

SKILL FOR THE DAY.....

PLANCHE PUSHUPS...........SOME GOOD TIPS AND METHODS ON THE X-FIT JOURNAL........

FIGHT.....GONE....BAD....

TODAY'S W.O.D


" FIGHT GONE BAD "

GIVE'R HELL !

3 ROUNDS. FOR TIME. AND WHATEVER ELSE YOU DO THIS FOR !!!!


- 20 GOOD MORNINGS.
- 20 PUSH PRESS (#65/#95)
- 20 WALKING LUNGES (#25/#35) Knee must touch the ground for each lunge.
- 20 BURPEE PULLUPS.

DON'T ALLOW YOURSELF TO BECOME WEAK.......LEAVE THAT FOR YOUR ENEMIES !

HUMP DAY HELL

2 SPLIT WODS TODAY.



WOD 1



FOR TIME.......



DEADLIFT x 40 ( #95 )

PULLUPS x 20

RUN 1 KM





WOD 2



RING DIPS x 30

DOUBLE UNDERS x 100

FLOOR SWEEPERS x 100 (#95)

Some reading on your rest day..........

Follow the link...........

REST IT UP !!!

REST DAY............

TAKE ADVANTAGE OF THE CROSSFIT JOURNAL.....COST IS 25.00 FOR A YEAR. IT HAS GREAT LINKS, VIDEO TUTORIALS AND LOTS OF INFO !!!!!

MONDAYS WOD

FRAN !!!!!!!!!!!!!!!!!!!!!!!!!

21/15/9

- THRUSTERS #95/#135
- PULLUPS

SUNDAY WOD

DEEEEEEP BURNS.................

5 ROUNDS.

- OVERHEAD PRESS WALK - 20 M ( #95/#135 )
- K2E x 20
- BURPEES x 30

SATURDAY'S WOD

FOR TIME...........10 ROUNDS.........

- THRUSTERS x 5 ( #95/#65 )
- RING DIPS x 5
- POWER SNATCH x 5 ( #45/#95 )

THEN............

2.5 KM RUN.

LYNNE............

5 ROUNDS FOR TIME OF :

B.W BENCH PRESS x MAX REPS.

PULLUPS x MAX REPS.

THURSDAY'S WOD

SOME PACING & SOME LIFTING !!!!!


- DEADLIFT - 2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 2

TAKE A 1 MINUTE BREAK IN BETWEEN ALL SETS...............

"TUCK IT IN" TUESDAY'S !!!

TUESDAYS W.O.D

3 ROUNDS, FOR TIME......

* 15/9/5 *

- RUN 400 M
- PULL-UPS ( STRICT or KIPP. )
- HANG POWER CLEANS ( #135/#95 )

EX :

RUN 400 M / 15 P.U. / 15 H.P.C
RUN 400 M / 9 / 9
RUN 400 M / 5 / 5

THAT IS 1 ROUND.......................

GET IT ????

MULTIPLE MONDAY'S

MONDAY'S W.O.D

2 SEPARATE WOD's TODAY.

WOD - A

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES.

- THRUSTERS (#95/135#) x 7

- 30 DOUBLE UNDERS.

WOD - B

- RING PUSHUPS x 20

- BACK SQUAT x 10 ( #135/#225 )

- RUN 200 M

4 ROUNDS FOR TIME.

THEN FINISH OF WITH 50 JACKNIFES ( your own pace )

SKILL WORK.......

FRIDAY'S W.O.D..........

SKILL WORK..

- MUSCLE UPS

- HANDSTAND ( balance & stability )

REST ....IT ..... UP !!

REST DAY !