SWOD
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD
7 rounds for time: 7 One arm KB power snatch (RT) 2 pood 7 One arm KB power snatch (LT) 2 pood 7 Strict pull ups
2013 08 25
2013 08 25
[caption id="attachment_551" align="aligncenter" width="402"]
The fun design that my ice machine leaves behind[/caption]
The fun design that my ice machine leaves behind[/caption]
Sorry for the late post everyone. I got doing my PT and completely forgot about the post.
SWOD
Power Cleans 5x3 (add 2.5 lbs to last workout)
DWOD
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds: Max Reps Hand Stand Push Ups Max Reps Strict Pull Ups *Rest as needed between efforts.
2013 08 23
SWOD
Squat 3x5 (add 5 lbs) Bench Press 3x5 (add 2.5lbs)
DWOD
For time:
Sprint 1/2 Gasser 20 DB Hang Power Cleans 50 lbs 5 Ball Slams 40 lbs Sprint 1/2 Gasser 15 DB Hang Power Cleans 50 lbs 10 Ball Slams 40 lbs Sprint 1/2 Gasser 10 DB Hang Power Cleans 50 lbs 15 Ball Slams Sprint 1/2 Gasser 5 DB Hang Power Cleans 50 lbs 20 Ball Slams Sprint 1/2 Gasse
2013 08 21
SWOD
Deadlift 5 RM
DWOD
Complete:
6 x 3 Cone L-Drill (3 R / 3 L) rest 2 minutes
4 x 60 yard Shuttle Rest 2 minutes
4 x 40 yard Sprint *Rest 45 seconds between reps
then...
100 Evil Wheels *Do not "pace" your runs. Run as fast as you can. *Focus on acceleration after change of direction on L-Drill and shuttle run.
2013 08 19
[caption id="attachment_537" align="aligncenter" width="502"]
I know that I am a bit late on this, but Melissa you will be missed very much at CFSB. It was awesome getting to know you better over the months in the S/C class. Good luck with everything you do! Oh and Keith volunteered to take over your role of hating "abs" day.[/caption]
I know that I am a bit late on this, but Melissa you will be missed very much at CFSB. It was awesome getting to know you better over the months in the S/C class. Good luck with everything you do! Oh and Keith volunteered to take over your role of hating "abs" day.[/caption]
SWOD
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete: 3 x 10 Broad Jumps *Jump for max height and distance *try to string each jump together in the set of 10 then.... As many rounds as possible in 12 minutes:
10 Supine Ring Pull Ups 10 True Push Ups
2013 08 18
SWOD
Hand Stand Holds 3 x max time (1 min rest)
DWOD
On the minute Complete one 100 yard sprint on the minute for 10 minutes. then.... Death by Ball Slam With a continuously running clock do one ball slam the first minute, two ball slams the second minute, three ball slams the third minute...continuing as long as you are able. *Go as heavy as possible
2013 08 15
SWOD
Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)
DWOD
Complete 4 rounds: 1 Minute - Max Rep Sit Up Med Ball Throws w/ 20 lbs 1 Minute - Max Rep True Push Ups 1 Minute - Max Rep Supine Ring Rows 1 Minute - Banded Good Mornings
2013 08 15
SWOD
Rest
DWOD
Sprint 6 x 70 yards *Rest 30 seconds between reps then... As many reps as possible in 8 minutes of: Pull Ups *You have 8 minutes to get as many pull ups as possible. Any type of pull up can be used.
Some Reading Material
Beginner's Guide to Crossfit Football Strength in Execution Let the Games Begin
2013 08 12
SWOD
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds: 1 Minute - Barbell Overhead Support 1 Minute - GHD Back Extension Isometric Hold *30 seconds rest between rounds *For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible. *For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.
2013 08 11