Thursday 7-19-12

Thursday 7-19-12

Warm Up

500 M Row

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

Power Clean

5-3-1 5-3-1

Conditioning

5 Rounds

50 Double Unders

15 Power Cleans (135/95)

15 Box Jumps (24/20)

*8 AM Class Added Today*

Wednesday 7-18-12

Wednesday 7-18-12

Warm Up

5 Min Double unders

10 OHS

Dynamic Stretches

Sholder Mobility

Skill

TGU

5 Each Arm

Conditioning

10 Wall Balls

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Walking Lunges

40 Sit Ups

30 Push Ups

20 Pull Ups

10 Wall Balls

Tuesday 7-17-12

Tuesday 7-17-12

Warm Up

500 M Row

10 OHS

Sholder Mobility

Dynamic Stretches

Strength

Deadlift

5-4-3-2-1

Conditioning

6 Min AMRAP

8 Deadlifts (225/155)

8 Toe to Bar

then

6 Min AMRAP

8 Wall Balls

8 Burpees

Monday 7-16-12

Monday 7-16-12

Warm Up

400M Run

Sholder Mobility

Dynamic Stretches

10 OHS

Skill

Front Squat

Find 1 RM

Conditioning

21 Thrusters (95/65)

42 KB Swings (24/16)

15 Thrusters

30 KB Swings

9 Thrusters

18 KB Swings

 

Friday 7-13-12

Friday 7-13-12

Warm Up

3 Rounds

30 Sec Burpees

30 Sec Mountain Climbers

Sholder Mobility

Dynamic Stretches

Skill

Snatch Progression

Conditioning

“Joshie”

3 rounds for time

40 pound Dumbbell snatch, 21 reps right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps left arm

21 L Pull-ups

 

Thursday 7-12-12

Thursday 7-12-12

Warm Up

5 Min Double Under

Sholder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

100 Double Under

400 m Run

75 Double Under

800m Run

50 Double Unders

1200m Run

25 Double Unders

1600m Run

Wednesday 7-11-12

Wednesday 7-11-12

Warm Up

400m Run

Sholder Mobility

Dynamic Stretches

Lax Ball

Strength

Power Cleans

5-3-1,5-3-1

Training

*Benchmark*

“Elizabeth”

21-15-9

Clean 135#

Ring Dips

Tuesday 7-10-12

Tuesday 7-10-12

Warm Up

5 Min Double unders

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

Push Press

5-4-3-2-1-1-1

Conditioning

15 Min AMRAP

5 Push Press

10 Box Jumps

15 Wall Balls

Monday 7-9-12

Monday 7-9-12

Warm Up

500M Row

10 OHS

Dynamic Stretches

Sholder Mobility

Training

5 Rounds

50 Jump and Touch

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

For Time

Workout courtesy of CrossFit.com

Friday 7-6-12

Friday 7-6-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

OHS

5-5-5-5-5

Conditioning

5 Rounds

9 Deadlifts

6 Hang Power Cleans

3 OHS