Monthly Archives: April 2012

Mobility
Dynamic

STRENGTH
One Rep Max – Over Head Squat

Regular WOD
10 minute AMRAP
3 shoulder to overhead (155,105)
6 front squats (155,105)
12 hand-release push-ups
Level 2 (115/80)
Level 1 (95/55)

Cash Out
400m run or 500m Row

Crossfit Endurance
Long Intervals

Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.

Mobility Warmup
Dynamic Warmup

WOD
3 rounds of
400m run
10 Pull ups
20 Push ups
30 Air Squats

Cash Out
Coaches Choice

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Tempo Training

Choose ONE of the following sports:
Swim: 500 TT
Bike: 10M T/TT
Run: 5k T/TT
Row 5K t/tt

Mobility Warmup
Dynamic Warmup

Dynamic Effort Lift
Good Mornings

WOD
5 rounds:
3 OHS 185/125
7 burpees

Cash Out
Some running.

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Short Intervals(if not done yet)

Choose ONE of the following sports:
Swim: 10-20 x 50 on 1 min
Bike: 10-15 x 1/4M on 1 min
Run: 6-12 x 200m w/ 2 min rest between
Row:6-12 x 250m on 2 minutes rest

Mobility Warmup
Dynamic Warmup

Dynamic Effort Lift
Good Mornings

WOD
“Diane”
21 – 15 – 9 reps for time of:
Deadlift 225/150
Hand Stand Push Ups

Cash Out
Coaches Choice

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Short Intervals

Choose ONE of the following sports:
Swim: 10-20 x 50 on 1 min
Bike: 10-15 x 1/4M on 1 min
Run: 6-12 x 200m w/ 2 min rest between
Row:6-12 x 250m on 2 minutes rest

Mobility
Dynamic

Max Effort Lift
Strict Shoulder Press

WOD
7 minute AMRAP
7 Pull-ups
7 Box Jumps

Rest 7 minutes

7 minute AMRAP
7 Mball push-ups
7 Wallballs

Cash Out
Stretch and Roll Out

If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.

Crossfit Endurance
Long Intervals (if not done Monday or Tuesday)

Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.

Mobility
Dynamic

WOD
Seven rounds for time of:
10 Ring Push-ups
10 GHD Sit-ups
21 Double Unders

Cash Out
Stretch and Roll Out

Crossfit Endurance
Long Intervals (if not done Monday)

Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.

STRENGTH
ME: Bench Press (if not done on Monday)

Mobility
Dynamic

Regular WOD
As many rounds as possible in 15:00 of:
Run 400m
15 Pull-ups
12 Burpees

STRENGTH:
DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45

ENDURANCE WOD-Short Intervals

Choose ONE of the following sports:
Swim: 15 x (25m TT, 25m Easy)
Bike: 8 x 1/4M TT, spin/rest 2:00
Run: 4 x 400m, rest 90 seconds, hold splits within 2-3 seconds
C2 Row: 4 x 500m, rest 90 seconds, hold splits within 2-3 seconds