TUESDAY:
AMRAP IN 20 MINUTES OF:
- OVERHEAD SQUAT(bosu) x 5 /#45/65
- SDHP x 5 /#65/95
- RUN 200M
2/28/11
2/27/11
MONDAY'S W.O.D
MONDAY'S W.O.D
5 ROUNDS FOR TIME:
- TRI-PLATE PUSH* ( 20M)
- 25 D.U
- OVERHEAD PUSH PRESS x 10 #95/135
*TRI-PLATE PUSH*
Using 3 weight plates of the same weight, set them on your flat surface in a triangle formation, pushing off the two rear plates, proceed to your mark or line, then push two plates back to the start, then push the single plate back to the mark or line. So begin with 3, then 2, then 1 then move on to your next exercise. Note: when you come back to this exercise in the other rounds you will have to reset your plates. This exercise is amazing for core stability and shreds the quads/calf's !!!!! ENJOY
5 ROUNDS FOR TIME:
- TRI-PLATE PUSH* ( 20M)
- 25 D.U
- OVERHEAD PUSH PRESS x 10 #95/135
*TRI-PLATE PUSH*
Using 3 weight plates of the same weight, set them on your flat surface in a triangle formation, pushing off the two rear plates, proceed to your mark or line, then push two plates back to the start, then push the single plate back to the mark or line. So begin with 3, then 2, then 1 then move on to your next exercise. Note: when you come back to this exercise in the other rounds you will have to reset your plates. This exercise is amazing for core stability and shreds the quads/calf's !!!!! ENJOY
2/22/11
WEDNESDAY'S W.O.D
TWO SEPARATE W.O.D's TODAY.
WOD A
- OVERHEAD SQUAT 3/3/3
WOD B
- SINGLE ARM CLEANS (barbell) 3/3/3
- L-SIT PULLUPS 5/5/5
- PLANCHE PUSHUPS 5/5/5
WOD A
- OVERHEAD SQUAT 3/3/3
WOD B
- SINGLE ARM CLEANS (barbell) 3/3/3
- L-SIT PULLUPS 5/5/5
- PLANCHE PUSHUPS 5/5/5
2/20/11
MONDAY
MONDAY'S W.O.D
AMRAP 20 MINUTES
"CINDY"
- PULLUPS x 5
- PUSH UPS x 10 ( hand release on the bottom )
- SQUATS x 15
For scale, sub P.U for Jumping P.U x 15
AMRAP 20 MINUTES
"CINDY"
- PULLUPS x 5
- PUSH UPS x 10 ( hand release on the bottom )
- SQUATS x 15
For scale, sub P.U for Jumping P.U x 15
2/19/11
SUNDAY'S W.O.D
SUNDAY.
5 ROUNDS FOR TIME.
- TORSO BAG TOSS (20 m)
- DOUBLE UNDERS x 25
- #90 SLED DRAG (20 m)
5 ROUNDS FOR TIME.
- TORSO BAG TOSS (20 m)
- DOUBLE UNDERS x 25
- #90 SLED DRAG (20 m)
2/17/11
2/16/11
THURSDAY'S HERO W.O.D
Today's W.O.D is named after one of our own, Lt Andrew Nuttall. He was member of 1 PPCLI was KIA by an IED while deployed during operation in the Panjwaii District December 23/2009.
Crossfit has designated a Hero WOD in his memory.
- FOR TIME:
-10 HANDSTAND PUSHUPS
-#250 DEADLIFT x 15
-BOX JUMP x 25
-PULLUPS x 50
-WALLBALL SHOTS x 100
-200 DOUBLE UNDERS
-RUN 400, with a 45lbs plate.
I know the prior WOD involved alot of wall balls, oh well.........
Crossfit has designated a Hero WOD in his memory.
- FOR TIME:
-10 HANDSTAND PUSHUPS
-#250 DEADLIFT x 15
-BOX JUMP x 25
-PULLUPS x 50
-WALLBALL SHOTS x 100
-200 DOUBLE UNDERS
-RUN 400, with a 45lbs plate.
I know the prior WOD involved alot of wall balls, oh well.........
2/15/11
WEDNESDAY'S W.O.D
WALL BALL WEDNESDAY.
- WALL BALLS x 100
- RUN 400 m
- RING DIPS x 50
- WALL BALLS x 50
- RUN 400 m
- PUSH-UPS x 50 ( hand release on the bottom )
- WALL BALLS x 25
- RUN 400 m
- WALL BALLS x 100
- RUN 400 m
- RING DIPS x 50
- WALL BALLS x 50
- RUN 400 m
- PUSH-UPS x 50 ( hand release on the bottom )
- WALL BALLS x 25
- RUN 400 m
2/14/11
2/13/11
MONDAY'S W.O.D
MONDAY.......
- POWER CLEANS x 5/4/3/2/1
- PISTON SQUATS 5/5/5 (A)
- D.U x 50 (B)
- RING DIPS x 10 (C)
NOTE:
AMRAP of A,B,C in 15 minutes.
- POWER CLEANS x 5/4/3/2/1
- PISTON SQUATS 5/5/5 (A)
- D.U x 50 (B)
- RING DIPS x 10 (C)
NOTE:
AMRAP of A,B,C in 15 minutes.
2/10/11
2/9/11
2/8/11
WEDNESDAY W.O.D
WEDNESDAY'S W.O.D
SKILL - Planche Push-ups (10 Min)
THEN...
- SINGLE ARM BENCH (bar) 5/4/3/2/1
- SINGLE ARM SNATCH (bar) 5/4/3/2/1
SKILL - Planche Push-ups (10 Min)
THEN...
- SINGLE ARM BENCH (bar) 5/4/3/2/1
- SINGLE ARM SNATCH (bar) 5/4/3/2/1
2/7/11
MONDAY'S W.O.D
MONDAY'S W.O.D
- 5 ROUNDS FOR TIME.....
- WALL BALLS x 10
- SQUAT x 20
- PUSH-UPS x 30 ( hand release at the bottom )
- D.U x 40
- 5 ROUNDS FOR TIME.....
- WALL BALLS x 10
- SQUAT x 20
- PUSH-UPS x 30 ( hand release at the bottom )
- D.U x 40
2/5/11
SUNDAY'S W.O.D
SUNDAY........
"ANNIE".....FOR TIME............
Wanna make it toughER................wear a weighted vest or frag vest!!!!
"ANNIE".....FOR TIME............
Wanna make it toughER................wear a weighted vest or frag vest!!!!
2/4/11
2/3/11
2/1/11
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