Testing the Run

Tuesday 2011 08 09

WOD:
Beginners:
1 mile Run
50 Sit ups
50 Push up Hand Release
Time

Intermediate:
2 mile run
25 Knees to elbows
25 Push up Hand Release
Time

Advanced:
5K
Time

Wide up Deadlift

Monday 2011 08 08

Skill:Deadlifts
65% x 5
75% x 5
85% x 5

WOD
10 min AMRAP

10 Wide grip DL (155/105)
15 KB swings (50/35)

Lunges

Friday 2011 08 05

Skill:
Handstand hold
Tabata 20:10

WOD:
10 rounds of:

10 Lunges with plate overhead (45/25)
10 Push Press (45/25)

(Plate cannot touch the floor or feet, penalty for doing so is 10 Thrusters before continuing WOD.)

Paleo Challenge Benchmark

Thursday 2011 08 04

WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

Suicidal Dog

Wednesday 2011 08 03

HAPPY BIRTHDAY COACH DOG!!!!!!!!!!!!!

WOD:
"SUICIDAL DOG"
20 Squat Clean Thruster (165/115)
20 Handstand Push ups
20 KB Swings (70/50)
20 Squat Box Jumps (24/20)
20 Toes to Bar
20 WBS (20/14)
20 Burpees
20 Squat Clean Thruster (165/115)

Do 3 Wall Walks after each movement and finish with 3 wall walks.

For Time

Team WOD

Tuesday 2011 08 02

WOD

Team WOD

#1. 3 min AMRAP of :
6 Deadlifts (225/115)
6 KB Swings (70/50)

#2.  2 Rounds of 200 m Run. One round with 40lb vest and sandbag (40/60) and one round with vest only

#3. 3 rounds of :
5 Burpees
10 OHS (115/75)
5 Clean and Jerk (115/75)

#4. 3 min AMRAP of 
Max WBS (20/14)    (3 different people per team with 1 minute each)

#5. Max Box Jump(24/20)
100m Tire Pull

#6. Complete as a team:
500 single Jump Rope
100 SDLHP (45/35)
100 Burpees

Time.

Burpee Pull up

Monday 2011 08 01

Skill:
OHS 3-3-3
FS 3-3-3

WOD (Courtesy of Unified Crossfit)

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Burpees

** Do 21 pull ups and 3 burpees, then 18 pull ups and 6 burpees, continue this pattern till you finish with 3 pull ups and 21 burpees

For time...