CrossFit Griffin :: Saline, Michigan

Thursday February 2, 2012

patty — Thu, 02 Feb 2012 02:42:46 +0000

O-Lifting: ( 12noon)

Snatch – 70% x
1, 75% x 1, 80% x 1 x 4
Clean &
Jerk – 70% x 1, 75% x 1, 80% x 1 x 4
Snatch Pull -
90% x 2, 95% x 2, 100% x 2
Back Squat -
80% x 3 x 3

3 sets; no rest:
10 1-arm DB split snatch/arm
200 m row

Performance
Training:

Rom Drills

1 mile run/row

For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Wednesday February 1, 2012

patty — Thu, 02 Feb 2012 02:41:17 +0000

Rom
Run 1 mile
Kb warm up

Kettle Bell Performance Training
25 am swings
25 thrusters
25 swings
25 goblet squats
50 ball slams
Run 500m
25 am swings
25 swings
25 pull ups
25 box jumps

Tuesday January 31, 2012

patty — Thu, 02 Feb 2012 02:39:21 +0000

ROM drills – 1 mile run/row

warmup: 10 m

TGU alternate r/l every 3

AMRAP 20 MIN

Ring Pushups 10

sdlhp 20

double unders 30

row 500

ski 200

20 deck squats

10 wheel rollouts

Monday January 30th, 2012

patty — Thu, 02 Feb 2012 02:38:25 +0000

Concept 2 ROWING:

Pick drills – slides

10min warm up

3 x 1500m / 3 min easy

Row three 1500 meter pieces. Row for three
minutes at light pressure between each 1500.

PERFORMANCE
TRAINING:

Rom
drills

warmup:
3 rounds

10 good mornings 10 inch worms

10 squats 10 wall balls

10 rollovers 10 oh squats

5 RFT

400 m row/run
30 GHD sit ups (or abmat sit
ups)
15 Deadlifts
250/155

stretch!

Saturday January 28. 2012

patty — Sun, 29 Jan 2012 03:00:02 +0000

Rowing Class:

Pick drills – Slides

10 m warmup
500m watts body weight
50 situps
500m watts body weight +10
40 situps
500m watts body weight +20
30 situps
500m watts body weight +30
20 situps
500m watts body weight +40
10 situps
500m watts body weight +50
50 situps

PERFORMANCE TRAINING:

ROM DRILLS

30-20-30 squats – rollovers – oh squats

WOD: Grab a partner – as a team complete

100 burpees
200 box jumps
400 du

One person runs 400m while the other performs the work. When your partner returns from the run they pickup where you left off until all reps are complete!!

Friday January 27. 2012

patty — Sun, 29 Jan 2012 02:54:55 +0000

rom drills

4 rounds

200m row
200m ski
5 hrpu/5 pushups

3 rounds

10 squats/10 rollovers/10 oh squats

“a little bit of cindi”

15m:

5 pullups
10 pushups
15 squats

durability 3 rounds

10 GHD
10 back extensions

Thursday January 26. 2012

patty — Thu, 26 Jan 2012 05:16:51 +0000

rom drills – 800m row/run

warmup: 10 squats/10 rollovers/10 overhead squats/10 wall balls/10
pushups 3 ROUNDS

For time:

15 push press 115/85
15 SDHP 115/85
15 f. squats 115/85
800 m run/row
12 push press
12 SDHP
12 f squats
800 m run/row
20 squat cleans 135/105 (add 20 lbs to
bar for SQ CLN)
800 m run/row

NOON CLASS only: STRENGTH 3 x 3 x 2
x 1 F. squats

Stretch.

Wednesday Janaury 25. 2012

patty — Thu, 26 Jan 2012 05:15:15 +0000

Rowing Class:

Pick drills – slides
10 min warmup
10:10 drills

5000m in watts according to your weight

cool down.

KETTLEBELL TRAINING:

Rom drills – 400m row/run

Kettle Bell Warmup

“Kettlebell Ladders”

10.9.8.7…….swing
1.2.3.4.5……burpee

REST 1 MINUTE
10.9.8.7……thruster
1.2.3.4.5…..sdhp

Plank Holds 60 sec.

Tuesday January 24. 2012

patty — Tue, 24 Jan 2012 04:03:05 +0000

ROM DRILLS

800M ROW

WARMUP for 3 rounds:

20 walking lunge steps

10 wall balls

10 pushups

10 situps

Performance Training:

WOD: 3RFT

40 box jumps
40 DU
40 kb snatch (2 hand) RX
55/35
400 m run or 400m
row

Strength: b. squat
4×5

Stretch!

Monday, January 23. 2012

patty — Mon, 23 Jan 2012 01:49:55 +0000

Rowing:

Pick Drills – 10 m warmup slides & paddles

Round 1: Row
or ski 250m
10 burpees
30 sit-ups (choice)
Round 2: Ski 750m
8
burpees
50 sit-ups (choice)
Round 3: Row 1000m
6 burpees
75 sit-ups
(choice)
Round 4: Row 1500m
4 burpees
100 sit-ups
Round 5: Ski
500m

Easy paddle
cooldown 5 mins

PERFORMANCE TRAINING:

Rom Drills – row or run 1 mile

10 squats – 10 good mornings – 10 wall balls – 5 inchworm – 10
situps for 3 rounds

Seven rounds for time of:
225 pound
Deadlift, 7 reps
7 L-pull-ups ( sub knees to elbows)

50 Situps – ACTIVE
STRETCH!!!!