7/30/10

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

7/29/10

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.

7/28/10

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

7/27/10

SWOD                      OLY

Bench                      C&J

5×5                          10×1

WOD

15-Ring Rows

15-AbMat

15-Kickouts

AMRAP 15-min

7/26/10

SWOD

Back Squat

5×5

WOD

10-Thrusters #65W/#95M

20-Ring Pushups

15-Box Jumps

250M Row Sprint

4 rounds for time

2/24/10

WOD

“Helen”

400M Run

21-KB Swings

12-Pullups

4 rounds for time

7/23/10

21-Power Cleans

15-HSPU’s

5 rounds for time

WOD

50cals Airdyne

36-Pullups

43-Hipups (per side)

1000m row

32-T2B

36 -Burpees

42-Speed Skaters

7/21/10

SWOD

Cleans

10×1

WOD

“Tabata”

Ball Slams

“L” sits

pushups

Lunge Jumps

cant start'em too young

7/20/10

SWOD

Bench Press

5×3

WOD

200M sprint

15 CHinups

90sec rest

4rounds for total time