Tuesday, 3/22/11
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo.
For Time –
100 Sit-ups
Rest 2 mins
100 Double Unders
Rest 2 mins
Wall Balls 45 /25
Rest 2 mins
100 Push Presses 45/25
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo.
For Time –
100 Sit-ups
Rest 2 mins
100 Double Unders
Rest 2 mins
Wall Balls 45 /25
Rest 2 mins
100 Push Presses 45/25
Strength/Skill – Bent Over Row 3 R.F.T. Tire Flip Jumps Row (Concept 2) One arm KB Overhead Lunge 53/35 Rope Ascents Each exercise is one minute in length. Count reps at each station. At the end of one minute switch stations. One rest after each round. Total number of reps for all rounds is your…
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…
Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s
Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Strength/Skill – Deadlift 5-5-5…TnG (Touch and go) AMRAP 7 Minutes 7 Deadlift – 153/225 12 Pistols Rest Two Minutes AMRAP 7 Minutes 5 Handstand Push-ups 10 Burpee Box Jumps – 20/24