Saturday, February 18, 2012
Thursday, February 16, 2012
CrossFIt Workout - Friday 02/17/12
Two WODs today,
#1
750 meter row for time, rest 2 minutes
500 meter row for time, rest 2 minutes
250 meter row for time
#2
Annie, 50-40-30-20-10 reps of
double unders
situps
Warmup: 1000 meter row
Cool down: Trainer's choice
RESULTS:
#1
750 meter row for time, rest 2 minutes
500 meter row for time, rest 2 minutes
250 meter row for time
#2
Annie, 50-40-30-20-10 reps of
double unders
situps
Warmup: 1000 meter row
Cool down: Trainer's choice
RESULTS:
Wednesday, February 15, 2012
CrossFit Workout - Thursday 02/16/11
Find your 3 rep max of either
front squat
overhead squat
Warmup: CrossFit Warmup x 3 rounds, 10 reps each
Cool down: 2 minute total handstand hold against wall
RESULTS:
front squat
overhead squat
Warmup: CrossFit Warmup x 3 rounds, 10 reps each
Cool down: 2 minute total handstand hold against wall
RESULTS:
Tuesday, February 14, 2012
CrossFit Workout - Wednesday 02/15/12
Rowing Helen+
4 rounds for time of
500 meter row
21 kb swing (55/36)
12 pullup
You can sub 500 meter runs for the rows if you want, still 4 rounds.
RESULTS:
4 rounds for time of
500 meter row
21 kb swing (55/36)
12 pullup
You can sub 500 meter runs for the rows if you want, still 4 rounds.
RESULTS:
Monday, February 13, 2012
CrossFit Workout - Tuesday 2/14/12
"Grace"
135lb clean and jerk - 30 reps for time
95lb-Women. Scale weight as needed. One scaling option, perform with Rx'd weight with a 6 minute time cap, record total reps. Use this as a benchmark for future workouts.
Games competitors, up the weight to 155M/105W. You should be prepared for this weight in the Open.
RESULTS:
135lb clean and jerk - 30 reps for time
95lb-Women. Scale weight as needed. One scaling option, perform with Rx'd weight with a 6 minute time cap, record total reps. Use this as a benchmark for future workouts.
Games competitors, up the weight to 155M/105W. You should be prepared for this weight in the Open.
RESULTS:
Sunday, February 12, 2012
CrossFit Workout - Monday 02/13/12
The CrossFit Games Open competition begins next week. If you are planning on competing, this is a good time for you to take a rest week. Work on your weaknesses and lay off the metcons to give yourself time to rest up for an intense stretch of competition Wods.
Monday's WOD - for time...
1000 meter row
100 goblet squats (36lb-M/25lb-W)
750 meter row
75 v-situps
500 meter row
50 hand release pushups
250 meter row
25 chest to bar pullups
25 burpees
Warmup: 250 mountain climbers (2-count)
Cool down: 3 minute wall sit/iron chair
RESULTS:
Monday's WOD - for time...
1000 meter row
100 goblet squats (36lb-M/25lb-W)
750 meter row
75 v-situps
500 meter row
50 hand release pushups
250 meter row
25 chest to bar pullups
25 burpees
Warmup: 250 mountain climbers (2-count)
Cool down: 3 minute wall sit/iron chair
RESULTS:
Saturday, February 11, 2012
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