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FRIDAY, NOVEMBER 28, 2014

Archive for 2012

Workout of the Day: Wednesday 11-07-2012

Warm Up: Tabata Shuttle Runs (8 rounds), 1:00 Handstand Hold.

 

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WOD 1: Complete for weight and rounds completed. (record maxes)

 

  • EMOM 7:00
    • 3 x Hang Squat Cleans (target = 60% 1RM)

 

 

 

  • Rest 2:00

 

  • EMOM 7:00
    • 1 x Power Clean

 

  • 1 x Jerk

 

 

 

 

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WOD 2: 3 rounds for time: (Max 15:00)

 

  • 30 Lunges (45/25 plate added)

 

  • 30 Toes To Bar

 

  • 30 Ring Rows

 

 

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Workout of the Day: Tuesday 11-06-2012

WOD 1: Overhead Squats (racks ok)

  • 7:00 EMOM: 3-5 OHS @ 50% of 1RM,
  • 7:00 to find a new 1RM (one rep max)

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WOD 2: 3 Round for time of:

  • Row 500m
  • 21 Burpees
  • Run 400m

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(Main site WOD from last Friday)

WOD Demo with Solution 1 CrossFit – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Malibu – video [wmv] [mov] [HD mov]





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Workout of the Day: Monday 11-05-2012

Warm Up: Row 500m, 2:00 on a foam roller or lacrosse ball!

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WOD 1: “Cathys Birthday WOD” (a week late but we’re doing it!)

Complete for time: (15:00 Max)

  • 46 Double Unders
  • 46 Sit Ups
  • 46 Box Jumps (30″/24″)
  • 46 Push Ups
  • 46 Squats
  • 46 Pull Ups

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WOD 2: 30 Deadlifts for max total weight

 





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Workout of the Day: Sunday 11-04-2012

WOD: 2012 Sectionals WOD 4: AMRAP 12:00

  • 150 Wall balls (20 lbs to 10 ft / 15 lbs to 9 ft)
  • 90 Double-unders (4:1 singles)
  • 30 Muscle-ups

Notes: Sub banded muscle ups or 5 pull ups + 5 dips for 1 muscle up





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Workout of the Day: Saturday 11-03-2012

8:00a WOD: 2012 Sectional WOD # 2: Snatch Ladder

Rx (Men / Women)
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Scaled (Men / Women)
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 85 / F 55 lbs)
30 Snatch (M 100 / F 65 lbs)
Max Rep Snatch (M 110 / F 77 lbs)

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9:00/10:00 Free WODs: DICE GAME!!!! AMRAP 25:00

~ Roll the Dice, do the work, record the number of rolls you do! ~

  • 2 = Run 200m
  • 3 = Get a drink of water
  • 4 = 50 Single Unders
  • 5 = 12 Lunges
  • 6 = 10 Push Ups
  • 7 = 8 Burpees
  • 8 = 10 Squats
  • 9 = 10 Sit Ups
  • 10 = 8 Ball Slams (40/20)
  • 11 = Touch someone and double reps they need to do on the next set
  • 12 = Row 200m

 





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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