Monday Nov. 26, 2012

Every 30 Sec For 5 Minutes: 1 Power Snatch @75% of 1 rep max

Then...

12 min Amrap:

Complete 40 Burpees... Then with whatever time remains complete the following as an AMRAP:

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

Tuesday Nov. 27, 2012

Every 30s for 5 Minutes: 1 Power Clean @ 75% of 1 Rep Max

Then...

5 Rounds for Time of:

  • 30 Jumping Lunges(15 ea. leg)
  • 20 AB-Mat Situps
  • 10 KB Swings(35/53)
  • 5 DL(155/225)

Wednesday Nov. 28, 2012

Front Pause Squats 2 rep EMOM for 5 Minutes @ 75% of 1 Rep max

Then...

3 Rounds for Total Reps of:

  • 1min Max Effort Burpee
  • 1min Max Effort C2B Pullups
  • 1min Max Effort Thrusters (65/95)
  • 1min Rest

Thursday Nov. 29, 2012

5 minute Wall Holds Practice: Trying to hold position of stomach, nose and toes touching the wall for max time:

*this helps practice/learn proper hollow body position used for HSPU, Handstand walks and various other gymnastic movements.

1-2-3-4-5-6-7-8-9-10 for time of:

  • 50m Bear Crawl
  • Hang Squat Clean@ 75% 1 Rep Max
  • HSPU

Friday Nov. 30, 2012

For total Reps and Rounds:

4 MIN AMRAP:

  • 10 Box Jumps
  • 10 Wall Balls
  • 10 Toes 2 Bar

1 Min Rest

4 MIN AMRAP:

  • 10 Lateral Box Jumps
  • 10 Reverse Wall Balls
  • 10 Knee 2 Elbow

1 Min Rest

4 MIN AMRAP:

  • 10 Over the Box Jumps
  • 10 2 for 1 Wall Balls
  • 10 V-Ups

Saturday Dec. 1, 2012

CROSSFIT BASICS @ 8AM


TEAM WOD @ 9AM


YOGA @ 10AM

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