Wednesday, March 4, 2015- Workout

Warm-up

400m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Skill

1x400m sprint at 80%

1x400m for time

WOD

CrossFit Total

-find your 1RM deadlift, back squat and shoulder press (strict)

Wednesday, October 10, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Front Squat (3, 3, 3+)

then

AMRAP in 15 Minutes -
- 400m Run
- 5 Hang Squat Cleans (135/95)
- 10 Sit-Ups
- 15 Double Unders (50 Singles)

Post FS AMRAP and weight, AMRAP total and partial rounds as well as squat clean weight, and any mods to comments.

Monday, October 1, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5 - 5 - 5+)

Then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post PC AMRAP weight and reps, workout time, and any mods to comments.

Weekend Workout

You can do the following workout anytime between now and Monday on your own with nothing but a stop watch and your legs.

6 Rounds -
- Run 400m
- Rest 2 min.

Post all 6-400m times trying to keep them within 5 seconds of each other.  For every second outside of 5 seconds slower or faster than your first 400 perform 1 burpee after the workout.  Hypothetical example:

1 - 1:27
2 - 1:31 - 4 seconds off, no burpees
3 - 1:26 - 1 second off, no burpees
4 - 1:34 - 7 seconds off, 2 burpees after the workout
5 - 1:41 - 14 seconds off, 9 burpees after the workout
6 - 1:35 - 8 seconds off, 3 burpees after the workout

I had a total of 14 penalty burpees, so I would rest a couple of minutes after my last 400m and then do those burpees.  If your burpees are greater than 25, just do 25.

Have a good weekend!

Sunday, September 22, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:
4 Rounds -
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Sunday, September 16, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:

3 Rounds -
- 400m Run
- 15 Ground to Overhead (135/95)
- 20 Sit-Ups
- 25 Air Squats

Post times and G2O weight to comments.

Thursday, September 6, 2012 - Workout

1 Round Standard Warm-Up

then

Tabata Happiness

then

Strength: Strict Press

then

For Time:

5 Rounds -
- 400m Run
- 15 Push Press (95/65)

Post time, push press weight, and any other modifications to comments.

Monday, September 3, 2012 – Workout

1 Rounds standard warm-up

Then

Time Trial: 400m Run

Then

AMRAP in 15 Minutes:
- 15 Double Unders
- 15 DB Bench Press (35/25)
- 15 Sit-Ups

Post number of rounds including partials and mods for DU's or DB's.

Monday, August 27, 2012 - Workout

2 Rounds Standard Warm-Up

then

Planks and Hollow Rock

then

Strength: Back Squat

then

For Time:

- 400m Run
- 20 Walking Lunges
- 30 Box Jumps
- 40 Double Unders
- 800m Run
- 40 Double Unders
- 30 Box Jumps
- 20 Walking Lunges
- 400m Run

Wednesday, August 15, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Strict Press (2, 2, 2, 2, 2)

Then

For Time:
800m Run
30 Double Unders
20 Burpees
400m Run
30 Double Unders
20 Burpees

Then

3 Pull-Up Negatives before you leave

Wednesday, July 25, 2012 - Workout

2 Rounds Std Warm-Up

then

Tabata Fun

then

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

The workout must start and end with the run, but the order of the of the movements between is not important.

Monday, July 16, 2012 - Workout

3 Rds Std Warm-Up

then

4 rds Tabata: Jumping Squats

then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Ring Rows

Wednesday, July 11, 2012 - Workout

Workout:
4 rounds of "in 3:30" (Record total # of DL's):

- 400m Run
- 10 Box Jumps
- AMRAP Deadlifts (205#/115#)

1 min rest between rounds