Endurance:

C2: 10 x 125m all out Sprints w/1 min recoveries.

WOD:

Phase I:  Dynamic Stretch
                      30/20/30

Phase II: 5 rounds for time

• 10 Dead hang pullups any grip
• 15 Burpees
• 20 Thrusters 65#
• 25 Situps

Phase III:  Core & Durability (this is my favorite…not!)

ab-bridge ladder: hold 30 sec, 5 sec rest, hold 45 sec, 10 sec rest, hold 1 min, 15 sec rest, hold 1:15, 20 sec rest, hold 1:30, 25 sec rest, hold 1:45, 30 sec rest, hold 2 min

3 Mile Run – tempo pace

“Barbara” its a love/hate thing…..

Cycling 25 minutes; interval training, 2m:1m x 5

WOD:

5 Rounds for time:

• 20 Romanian Deadlifts
• 20 Push Press
• 20 Weighted Step Ups

Kettle Bell WOD:

• Dynamic Warm Up

WOD:

“Tabata this… 20:10 x 8″  run 500m inbetween each set….

• American Swings
• Figure 8 Upper Cut
• Flip Squats
• Hand to Hand Swings
• Goblet Squats

C2 Row:

Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 min off x 6

WOD:

“Barbara”

5 rounds for time:

• 20 Pullups (dead hang)
• 30 Pushups
• 40 Situps
• 50 Squats

MEMORIAL DAY WOD – Dedicated to all the women & men that serve our country!!

Phase II: Work Capacity, Endurance

(2) Run 1 mile, then do 5 rounds for time of:
- 10 KB Swings (45#)
- 10 Goblet Squats (45# KB)
- 10 Jumping Lunges

What a GREAT Day at Crossfit Griffin……look at all our action.

Phase I: Warm Up

• 5 rounds:
• 3 x “The Exercise” 65# (is a hang squat snatch, followed immediately by an overhead squat)

Phase II: Intensity / Strength Endurance

“.556″

• (1) 8 rounds:
• 10 x Wall Balls
• 10 KB Swings 55#

followed by 5 minute rest….

• (2) 6 rounds:
• 5 x 1 arm snatch ea side 35#
• 10 x 100m sprints
• 5 x clapping push up

• (3) 5 rounds
• 10 x weighted situps 35 to 45#
• Ab bridge 1 minute

THIS  IS A LONG WORKOUT BUT AWESOME PROGRAMMING!!  Great Job to all that participated!!

SPORTS KIDS PERFORMANCE TRAINING

Seals Day!

WOD:

• 10 minutes of Manmakers ; as many as possible
• 1 mile run
• 2000m row
• 1 mile run
• 2000m row
• 20 minutes of:
• 5 pull ups
• 5 squats
• 5 burpees
• 3 rounds of:
• 15 GHD
• 15 Dive Bombers
• Stretch

Endurance:

C2:  2k TT Row

WOD:

AMRAP 30minutes

• 5 Dumbbell squat clean thruster 35#
• 10 Weighted Sit Ups 45#
• 15 Box Jumps 24″
• 1 Rope Climb or modify to pull up body weight on rope

Run 1 mile

Endurance:

C2: Row 8 x 250m 1 minute rest inbetween intervals

WOD:

4 rounds for time:

• 100 ft. walking lunge carry 30# dumbbells
• 24″ box jumps 30 reps
• 20 Pull Ups

100 Situps Butterfly

• 3 x 15 GHD hip extensions
• 3 x 15 Butterfly situps
• 3 x 15 Dead Hang pullups