Thursday 9/8/2011
WOD
12 MIN AMRAP
12 Push Press 95/65
10 Pull ups
SWOD
Back Squat 5-5-5-5
They don’t let you play with tires at Globo Gym
Wednesday 7/13/11
Strength WOD
Back squat 3-3-3-3-3
Metcon WOD
5 Rounds
1-min tire flip
1-min step up
1-min toes-to-bar
1-min tire pushups
1-min rest
Tabata med ball cleans
Tuesday 6/14/11
Strength WOD
Back squat 3-3-3-3-3
Metcon WOD
Tabata
Med ball cleans (20# m/14# f)
Pushups
Lateral raises
Partner Situps
On the Minute
Friday 5/13/11
Strength WOD
Back Squat 3×5
Metcon WOD
2 Cleans
4 Ring Dips
on the minute for 15 minutes
Tuesday
SWOD
Back Squat 3-3-3
70%,80%,90%
WOD
“Isabel”
30 Snatch M135 F95
Monday
SWOD
Back squat
5-5-5
Each Set followed by 5 strict pull-ups
WOD
21-15-9
Push-ups
Squats
Ring Dips
Tabata Sit-ups
Monday
SWOD
Back Squat 3-3-3
WOD
3 Rounds
25 Kettlebell 1 arm push press M53 F35
25 Power Cleans M95 F65
25 Box Jump M24 F 20
Tuesday
Back Squat 5-5-5
“Annie”
50,40,30,20,10
Double Unders
Situps
WOW !!
Crossfit Total
Squat 1-1-1
WOD
5 Rounds for Time
5 Deadlift (275/185)
10 Burpees
CrossFit Total
Skill work: Medball cleans
WOD
“CrossFit Total Metcon”
50 Back squats, 135/85 pounds
50 Shoulder press, 75/45 pounds
50 Deadlifts, 175/95 pounds
Row 50 calories
