7/15/2012
REST DAY!
—–Make sure to check out the final day of the 2012 Reebok CrossFit Games Tomorrow and see if Rich Froning and Annie T. can repeat as the “Fittest on Earth”
Author Archives: jordy
7/14/2012
“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m
7/13/2012
“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb
Pull-ups
—Midline: 4×20 GHD Sit-ups
4×12 Back Extensions
Candy doing back extensions post Fran
7/12/2012
Bench Press 5×3 (Work up to 3RM)
Then:
21-15-9 of:
Burpees (Do Extra Push-up every rep)
KB Swings 70/53lb
*Run 400m between each set
Day 1 Update of the 2012 CrossFit Games (July 11)
7/11/2012
1) “Death By Snatches” 145/105lb
—Wod Notes: Perform 1 Snatch the 1st min. 2 Snatches = 2nd min. 3 Snatches = 3rd min…Continue until you can no longer complete reps in that minute. You may power snatch or squat snatch.
2) Strength: 4 x Max Effort Weighted Strict Pull-ups
3) Conditioning: 4x250m Row ALL OUT! (30 sec rest between)
7/10/2012
Back Squat 7×1 (Find 1RM)
Then
8 Min AMRAP:
5 Back Squats (65% of 1RM)
10 Toe to Bar
30 Double Unders
—Rest 3 min
3 x 1 min AMRAP Tire Flips 400lb
7/9/2012
Push Press 5×3 (work up to 3RM)
Then
5 Rounds for time: (each round is ALL OUT!)
6 Handstand Pushups
12 SDLHP 95/65lb
12 Push Press 95/65lb
200m Sprint Run
***Rest 1 min between rounds
—WOD Notes: This is the first time I’ve programmed HSPU, I will give you a few options to scale them, since this is a high level gymnastics movement. Score = Total time minus 4 min of rest.
View your oly lifts within seconds with TiVo!
Amy – Doing work on the HSPU
7/8/2012
REST DAY!
- 2012 CrossFit Games start friday July 13. The “Fittest Man and Woman” in the world will be crowned at the end of the weekend.
7/7/2012
Partner WOD 3.0
Row 2k (Partner does DL hold 135/95lb)
100 Box jumps 24/20″ (Partner holds BB overhead 95lb/55lb)
100 Ring rows (Partner must do 10 shuttle touches before you switch)
100 Thrusters 75/35lb (Partner holds 6in)
800m run together
7/6/2012
Make-up Day: If you missed a workout this week you may make it up today. You may also work on any GOATS as well. If you didn’t miss a day, you can do the following:
Row 4x500m ALL OUT!
—Rest 3 min between efforts
***The goal is to stay within 7 sec of each 500m Sprint
*****8am & 9am classes tomorrow