BACK SQUATS AND "HOPE"

Monday, May 21 2012

Take 10 minutes to find your Back Squat 5 rep max

then…

"Hope"

Three rounds of:

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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PARTNER WOD OR OPEN GYM

Saturday, May 19 2012

Come in today at 1130 am and make up a workout that you missed this week or talk to Kam about working on something you need improvement on.

or…

Partner WOD

This is a 2 man team WOD. The first person starts to run 400 meters while the partner does as many tire flips as he can. When the first runner finishes 400 meters he goes to do tire flips while the other partner runs 400m. Partners keep swapping until they have completed as many tire flips as they can while completing the 1600 meters Total. They then do the same with burpees and floor wipers.

To score, take the total number of reps (Tire flips, burpees, floor wipers) and subtract 5 reps for every minute it took to complete the entire WOD.

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POWER CLEANS AND 200 METER SPRINTS

Friday, May 18 2012

Power Clean 3 rep max

then...

As many rounds as possible in 12 minutes of:

5 Power Clean 135 lbs / 95

200 m Run

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WEIGHTED DIPS,WALKING LUNGES, PULL UPS AND SIT UPS

Thursday, May 17 2012

Weighted Ring dip 3 rep max

then…

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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ROPE CLIMBS AND "KAREN"

Wednesday, May 16 2012

Rope Climbs

1-1-1-1-1-1-1 using your choice of J-Technique aka Scoop & Stomp, Crimp, or Wrap & Stomp

then…

“Karen”

For time:
150 Wallball shots, 20 pound ball /14 pound ball

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SHOULDER PRESSES AND OPEN WOD 11.2

Tuesday, May 15 2012

Shoulder Press 3 rep max

then...

"CrossFit Games Open 11.2"

15 Minute AMRAP

9 Deadlifts (155, 105)

12 Hand Release Pushups

15 Box Jumps (24", 20")

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SQUAT SNATCHES, FRONT SQUATS, WALL CLIMBS AND V UPS

Monday, May 14 2012

Take 10 minutes to find your Squat Snatch 3 rep max

then...

3 Rounds for time of:

21 Front Squats (95, 65)

5 Wall Climbs

30 V-Ups

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OPEN GYM / MAKE UP DAY OR PARTNER WOD

Saturday, May 12 2012

“Partner Bull”

2 Rounds

200 Double Unders

50 Overhead Squats (135, 95)

50 Pullups

Run 1 mile

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For this workout, you can split the work between you and your partner in any way you choose. You will run the mile (4 laps) together for both rounds. There will only be one bar per team.

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