baseline: rom drills – 1 mile run
warmup: kettle bell drills
working capacity:
25 One-Arm KB Clean and Press: Alternate one rep R, then one rep L = 1 rep
25 Knees to Elbows
Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups
Durability: 5 x 5 x 5 x 5 x 5 dead hand pullups
FIGHT GONE BAD!!
5 exercises 1minute each station; 1m rest inbetween each exercise
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Durability: Squats and stretching.
Rowing Concept 2 Crossfit Griffin
Warmup – slides
1000m row 25-26 spm
:20:10 power row 5 sets
(*repeat 5 times)
Cross Fit Class
Baseline: ROM drills – 1 mile run
Warmup: 30 squats/20 rollovers/30 oh squats
Partner Ball Toss x 10
Side Ball Toss x 10
* 2 rounds
Working Capacity:
4 rounds
20 Kettle Bell 1/4; 1/2; full swing
20 goblet squats
20 kettlebell situps
Happy Birthday WOD
Tereze, Lee and Aimee
Baseline: ROM drills 1 mile run
Warmup: Hip Openers – Squats
BIRTHDAY WODS
10 Rounds:
4 pullup 7 kte
4 manmakers 1 burpee
3 squats 6 pvc overhead lunge steps
Durability:
Wheel barrel fun
Jump Rope
Hula Hoop
Baseline: ROM Drills. 400 m run
Warmup: 20 squats –3 sampson stretch each leg – 10 shoulder rollouts
then;
repeat this combination 2 x
1- arm bar stretches 5 each arm ; jump over a set of hurdles set up as a box going forward-back-side (r back then l back) back and center
Work Capacity: 3 rounds:
Durability: 2 rounds of max sit-ups in 2 minutes
