Monthly Archives: May 2012

Mobility
Dynamic

STRENGTH
Wendler Week One- Dead Lift

WOD
10:00 AMRAP
7 Back Squats 225/115
7 Chest to Bar Pullups

Cash Out
Double Unders

Crossfit Endurance – Short Intervals if not done Monday

Choose ONE of the Following Sports:
Swim: 10 x 75 w/ 90sec rest
Bike: 6 x 1M w/ 2 min spin/rest between
Run: 6-12 x 200m w/ 90 sec rest
Row: 6-12 x 250m w/90 sec rest

Mobility
Dynamic

STRENGTH
Wendler Week One- Over Head Squat
Work off 90% of your 1 RM from last week. If you do not have a 1RM consult with your coach about where to start, noting that in this program you will increase the load the next two weeks. Keep track of what you do.
5 reps at 65%
5 reps at 75%
5 reps minimum at 85% (AMRAP)
If you do not have a WOD book there will be sheets available to keep track of what you do.

WOD
5 Rounds
7 Clean and Jerks (115,85)
15 KB Swings (54/35)
25 Push Ups

Level 2 (C&J 95,65)(KB 40/25)
Level1 (C&J 65,35)(KB 35/20)

Cash Out

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 10 x 75 w/ 90sec rest
Bike: 6 x 1M w/ 2 min spin/rest between
Run: 6-12 x 200m w/ 90 sec rest
Row: 6-12 x 250m w/90 sec rest

Mobility
Dynamic

Mobility
Dynamic

Regular WOD
10 Rounds
100m Run
7 Clean and Jerks (115,80)

Level 2 (95,65)
Level1 (65,35)

Cash Out

Crossfit Endurance – Short Intervals – if not done Thursday

Choose ONE of the Following Sports:
Swim: 2 – 5 x 200 w/ 90sec rest
Bike: 2 – 6 x 2M w/ 2 min spin/rest between
Run: 2 – 5 x 800m w/ 3 min rest
Row: 2 – 5 x 1000m w/3 min rest

Mobility
Dynamic

STRENGTH
One Rep Max – Squat Clean

Regular WOD
100 Double Unders
80 Wallballs
60 Kettlebell Swings (1.5,1)
40 Toes to bar
20 Burpee Box jumps
400m run with medball

Level 2 -50 double unders, 50 wallballs, 50 kettlebell swings, 30 toes to bar, 15 Burpee Box Jumps, 400m run with mball

Level 1- 100 singles, 40 wallballs, 30 swings, 20 toes to bar, 10 burpee box jumps, 400m run with mball

Cash Out
Tabata Double Unders or skipping

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 2 – 5 x 200 w/ 90sec rest
Bike: 2 – 6 x 2M w/ 2 min spin/rest between
Run: 2 – 5 x 800m w/ 3 min rest
Row: 2 – 5 x 1000m w/3 min rest

Mobility
Dynamic

STRENGTH
One Rep Max – Over Head Squat or Dead Lift

Regular WOD

Complete 6 Rounds
In 2 minutes complete
200m Run
Max Double unders
Rest 1 minute
-Score=total double unders

Level 1- Singles

Cash Out
Coaches Choice

Crossfit Endurance – Flex Day

Mobility
Dynamic

STRENGTH
One Rep Max – Dead Lift

Regular WOD
5 Rounds
15 Burpees
15 Kettlebell Swings (72/54) ha ha

Level 2 (54/35)
Level 1 (35/25)

Cash Out
Tabata Double Unders or skipping

Crossfit Endurance
Long Intervals if not done

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.