SWOD/OLY
C&J
10×1
WOD
“Fight Gone Bad”
KB-SDLHP
Rope Hip Toss
Row (cals)
Wreckin Rope (alt hand)
1 min on of each then 1 min rest 4 rounds
Total reps
rope hip toss Chris hard @ work!
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×8
July 30th, 2010
Categories: Uncategorized . Author: cftampa . Comments: No Comments
SWOD OLY
Front Squat C&J
5×3 10×2
WOD
Burpee/Ball Slams
21-18-15-9-6-3
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
July 29th, 2010
Categories: Uncategorized . Author: cftampa . Comments: No Comments
SWOD OLY
Deadlift Snatch
5×3 10×1
WOD
10-Broad Jumps
15-Kb Swings OH
20- Dbl Unders
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run. C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
July 28th, 2010
Categories: Uncategorized . Author: cftampa . Comments: No Comments
SWOD OLY
Bench C&J
5×5 10×1
WOD
15-Ring Rows
15-AbMat
15-Kickouts
AMRAP 15-min
July 28th, 2010
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SWOD
Back Squat
5×5
WOD
10-Thrusters #65W/#95M
20-Ring Pushups
15-Box Jumps
250M Row Sprint
4 rounds for time
July 26th, 2010
Categories: Uncategorized . Author: cftampa . Comments: No Comments
WOD
“Helen”
400M Run
21-KB Swings
12-Pullups
4 rounds for time
July 26th, 2010
Categories: Uncategorized . Author: cftampa . Comments: No Comments
21-Power Cleans
15-HSPU’s
5 rounds for time
July 26th, 2010
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WOD
50cals Airdyne
36-Pullups
43-Hipups (per side)
1000m row
32-T2B
36 -Burpees
42-Speed Skaters
July 26th, 2010
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SWOD
Cleans
10×1
WOD
“Tabata”
Ball Slams
“L” sits
pushups
Lunge Jumps
cant start'em too young
July 21st, 2010
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SWOD
Bench Press
5×3
WOD
200M sprint
15 CHinups
90sec rest
4rounds for total time
July 20th, 2010
Categories: Uncategorized . Author: cftampa . Comments: No Comments
