Saturday May 31, 2014

Find a partner at the gym to        do the wod with u

Friday May 30, 2014

Wendler Shoulder Press Week 3

10 min EMOM: 3 Push Jerks 65#

6x250m Rows - Rest 90s between sets

400m Farmers Walk 35# DB - Try to put the DB's as little as possible

50 GHD 
                                                      
                                                      

Thursday May 29, 2014

EMOM for 6 min; 8 Pullups

Back Sq Wendler Week 3

Wod - 3rds for time: 15 Power Cleans 75#
                                  13 T2B
                                  11 Bar Faceing Burpees

Thursday May 22, 2014

5 Rope Climbs - Not timed

Shoulder Press Wendler Week 2

Wod - 6 rds for time: 200m Run
                                       8 Hang Power Cleans 55#
                                       6 Ring Dips

35 GHD situps

Tuesday May 20, 2014

Deadlift - As many reps as possible without letting go of bar 115#

40 Pullups for time

15 Pistols each leg - not timed

Wod - 4rds for time: 30 Double Unders
                                  20 KB swings 36#
                                  10 Wallballs 14#

30 GHD situps

Monday May 19, 2014

10 set of Banded Muscle Ups

Back Sq Wendler Week 2

Wod - 4rds for time: 400m Run
                                    10 Clean and Jerks 75#

Each Rd is for time - Each Rd starts every 4 min

50 Un-anchored situps

Saturday, May 17th

4 rounds for time

400m run
35 dbl unders
25 kettble swings 36#

4 Rounds
10 Hip Extension
8 Bicep Curls
8 Tricep Ext
8 Bent Over Row

Friday May 16, 2014

Deadlift Week 1

Wod 1 - 5min AMRAP: 500m Row
                                        Max T2B with time left
                
Rest 5min

Wod 2 - 10 min AMRAP: 30 Air Squats
                                            5 Band Muscle Ups - Strict witha band
                                           10 Hang Power Cleans 75#

Thursday May 15, 2014

Shoulder Press Wendler Week 1

EMOM for 8 min: 8 Pullups

Wod - 12 min AMRAP: 20 Box Step ups 15# DB's in each hand 20" box
                                        10 Pushups

65 Anchored Situps                 
          

                

Tuesday May 13, 2014

10 Handstand Push ups as strict as possible

20 Push Jerks for time: 65#

Wod - 20 min EMOM: Odd - 30s on Airdyne
                                     Even - 5 Power Cleans 65% 1RM

3x10 Tricep Ext

3x10 Back Ext.

Monday May 12, 2014

10 Ring Pullups

Back Squat Wendler Week 1 - no more than 8 consecutive reps on last set

Wod - 15min AMRAP: 5 Strict Pullups
                                      10 Box Jumps 20"
                                      15 Thrusters 33#

3x10 each of Bicep Curls and DB rows

50 Abmat situps

Friday May 9, 2014

4rds for time: 8 Deadlifts 125#
                      40 Double unders

2 miles on Airdyne for time

3x10 each of: Bicep Curls
                       Hip Ext
                       GHD situps

Thursday May 7, 2014

1RM Power Clean

Wod - 5rds for time: 200m Run
                                    20 Walking Lunges 
                                    10 Alt DB Snatch 25#

30 T2B

3x10 Tri Ext 

Tuesday May 6, 2014

3rds for time: 15 Pullups
                       20 Pushups
                       25 Situps
                       30 Airsquats

Monday May 5, 2014

Crossfit Total - 1RM of: Back Sq
                                        Shoulder Press
                                        Deadlift

Do them in that order, You get 45 min Total. 

Wod - For time: 10 C2B Pullups
                           30 Kal on Rower
                           50 Double Unders

3x15 Good Mornings

Friday May 2, 2014

6 min EMOM: 5 Pullups

5rds for time: 200m Run
                           6 Hang Power Cleans 65#

3x10 Bicep Curls

3x10 Tri Ext

50 Abmat situps