What is CrossFit?
Affiliates
Exercises
What is Fitness?
Wed
01
Sep
2010
WOD
Buy in-Bench Press max rep x 1set (185-105)
7 Rounds
7 Ring Dips
7 Toes to Bar
7 KB Swings(70-45)
7 Pull Ups (C2Bar)
Cash Out-40 Back Extensionsn
Mon
30
Aug
5 min
Shoulder Mobility Exercises
4 Rounds
Shoulder Press 60% 1RM - 2 Tabata Intervals
Rest 1min
3 Min EMOM @ 90% 1RM
Then
2 Rounds
400m Run
50 Push Ups
500m Row
Sat
28
Intro-Max Reps one set DL(225-145)
10-9-8-7-6-5-4-3-2-1
Rack to OH (135-85)
Wall Ball (20-12)
Power Clean (135-85)
25
300m Farmers Walk (45-25)
50-OH Squats (95-65)
300m Farmers Walk
50-Pull Ups
10-25m Partner Push (Sack gym floor)
50-Thrusters (95-65)
10-25m Partner Pull
50-SDHP (95-65)
100-Jump Lunges
23
Front Squat 5 – 5 – 5 – 5 – 5. Rest 3 minutes between sets
Rest 5 minutes
3 rounds of:Max reps in 1 minute for each exercise, rest 3 minutes between rounds.Box Jumps 60cmDouble undersHSPU
Fri
20
Clean and Jerk
12-5-3-1-1-1-1-1
EMOM 15min
2-Clean and Jerk @80%
18
3 Rounds
1min Squats
1min Push Ups
1 min Jumping Squats
1min Burpees
(rd 1- 1min rest between mvmts)
(rd 2- 30 sec)
(rd 3- No rest)
Check out
20 Back Squat (bw-75%bw)
WOD