Thursday, 1 April 2010
Warm-up:
Row 500 meters
3 rounds of :
10 push-ups
10 pull-ups
10 sit-ups
10 squats
Row 500 meters
Workout:
“Kelly”
Five rounds for time of:
400 meter run
30 Box Jumps, 24 inch box
30 Wall ball shots, 20 pound ball, 10 foot target
This workout came from CrossFit.com on 20100203
Wednesday, 31 March 2010
Active Rest
Meet me at the gym to cover the finer points of wall ball shots, sumo dead lift high pulls and stiff legged dead lift for the upcoming workouts.
Tuesday, 30 March 2010
Warm-up:
100 butt kicks
100 High knees
Practice double-unders 5 minutes
3 rounds of:
10 Wallball shots
10 Abmat sit-ups
10 Box jumps
Workout:
Five rounds for time:
5 Thrusters, 155 pounds
400m run
Scale the weight of the thruster to your ability. Remember, this should be heavy!
Monday, 29 March 2010
Warm-up:
Row 500 meters
3 rounds of:
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Air Squats
Row 500 meters
Workout:
Seven rounds for time of:
7 Power snatches
7 Snatch Balance
7 Overhead squats
Rx weight is 95 pounds scale to your ability.
This workout came from CrossFit.com on 20100130
Here is that opportunity to work the Snatch!
Saturday, 27 March 2010
Warm up with some shoulder and leg stretches.
Workout:
“Deck o’ Fun!”
Take a deck of cards, shuffle.
Face cards are 10, Aces are 11, Numbered cards as valued.
Flip each card and perform the movement and the number of reps specified.
Cycle through the whole deck.
Hearts = Burpees
Diamonds = Mountain Climbers (4ct)
Spades = Flutter Kicks (4ct)
Clubs = Sit-ups
Jokers = Run 400m
If you don’t have any Jokers available, Run 400 meters after 26 cards and another 400 meters when you completed the entire deck.
This workout was taken from the CrossFit Bodyweight Workout Resource version 2.0 Compiled and edited by Shane Skowron.
