Author Archives: Will

Apr 30
Tuesday 5-1-12

Warm-up:

Kettlebell

WOD:

5 rounds

400m run

50 double unders

50 situps

Posted by Will in WOD 9 Comments
Apr 29
Monday 4-30-12
Warm-up:
Mobility

WOD:

A1.  Power Snatch X 1/ Sn Grip Push-Press behind the head X 3/ OH Squat X 5 (complex) X5
A2.  20 pull-ups AFAP

B.  800m Sprint.

Posted by Will in WOD 6 Comments
Apr 27
Saturday 4-28-12
Warm-up:
Kettlebell

WOD:
Play time!  Yokes & Prowler

Posted by Will in WOD 1 Comment
Apr 26
Friday 4-27-12
Warm-up:
Agility

WOD:
3min AMRAP
5 thrusters (95/65)
8 russian swings (heavy–someone can use the T-handle)
rest 12min (working on Pull-up negatives 30s is the goal just in negatives)
X 3

Posted by Will in WOD 2 Comments
Apr 25
Thursday 4-26-12
Warm-up:
Mobility

WOD:
Power-Jerk (from behind the head snatch grip) X 8
15 Box Jumps
200m run
Rest 5min
X 5

Posted by Will in WOD 2 Comments
Apr 24
Wednesday 4-25-12
Warm-up:
CrossFit

WOD:
2 Heavy clean and jerks EMOM for 10min
5min rest
Double “Death by push-up”
–start with 2 push-ups the first minute, 4 the second minute, 6 the third minute…continue adding 2 reps every minute until you can no longer complete your set in the minute allowed.

Posted by Will in WOD 9 Comments
Apr 23
Tuesday 4-24-12
Warm-up:
Burgener

WOD:
A1.  Power Snatch@ x0x0; 6X6; rest 60s
A2.  Air Squat; 25 AFAP X 6; rest 60s

B. Bench Press@ 30×0; 8r X 4s; rest 75s

Posted by Will in WOD 7 Comments
Apr 22
Monday 4-23-12
Warm-up:
Agility

WOD:
A.  Subscapularis Pull-ups; 6211; 3-5 X 3; 2min rest
[wide ring rows; 6211; 3-5 X 3; 2min rest
B.  Kettlebell swings (unbroken) X 25; 32/24kg; rest 7min; X 3

Posted by Will in WOD 4 Comments
Apr 20
Saturday 4-21-12
Warm-up:
Long Mobility

WOD:
7min AMRAP
20 double unders
120m Run

Posted by Will in WOD 1 Comment
Apr 19
Friday 4-20-12

Warm-up:
CrossFit

WOD:
A1.  Bear Complex (5X through); X 5 30s rest
A2.  Strict Pull-ups; AMRAP X 5; 5min rest

B.  GHD Sit-ups; 15 AFAP X 2; “round robin”

Posted by Will in WOD 6 Comments