Archive for September, 2011
Run and squat · 23 September 2011
4 Rounds for time: 400m Run 50 Air squats
Rest Day · 22 September 2011
Work on your pose running technique. Or… Rest day WOD: Fight Gone Bad! Three rounds of: Wall-ball, 9/7kg (Reps) Sumo deadlift high-pull, 35/25kg (Reps) Box Jump, 20/18″ box (Reps) Push-press, 35/25kg (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. [...]
Five for time. · 21 September 2011
5 rounds for time: 20 Kettlebell Swings 24/16kg 30 Situps 50 Double unders
AMRAP in 15 · 20 September 2011
AMRAP in 15 minutes 5 Power Snatch 65% of 1RM ½ Gasser
Deadlift · 19 September 2011
Deadlift 5, 5, 5, 5, 5 Then… 21-15-9 Push Press 40/30kg (to be taken from the ground) Box Jumps Great to have Chris and Amy drop in from CrossFit LA.
Rest Day · 18 September 2011
Do some foam roller work like Gina! Or… Rest Day WOD Run 5km.
On the minute: Power Clean · 17 September 2011
Complete 2 Power Cleans & 7 burpees on the minute for 15 minutes. *Go as heavy as possible on power cleans.
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