CFSB w5d6
Buy in:
5 min jump rope
20 squats x 2
20 medball sit ups x 2
Strength:
Shoulder press 5 x 3
95-105-115-125-130
HR Set
95# x 16
WOD:
Run 2mi
Time: 17:07
Skill:
30 sec handstand holds x 5
Ring dips 2 x 10
Monday, June 13, 2011
110611 Cleans
CFSB w5d5
Buy in:
5 min jump rope
20 squats x 2
Burgener warm up
Strength:
Front Squat 5 x 3
115-135-155-165-185
Skill:
Clean Pulls 3 x 10
65-95-115
Power Cleans 3 x 5
115-135-135
Buy in:
5 min jump rope
20 squats x 2
Burgener warm up
Strength:
Front Squat 5 x 3
115-135-155-165-185
Skill:
Clean Pulls 3 x 10
65-95-115
Power Cleans 3 x 5
115-135-135
110610 Run, Muscle ups
CFSB w5d4
Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
WOD:
AMRAP in 20 min:
400m run
7 muscle ups (blue band assisted)
Score: 5 rounds
Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
WOD:
AMRAP in 20 min:
400m run
7 muscle ups (blue band assisted)
Score: 5 rounds
Wednesday, June 8, 2011
110608 Wall ball, Box Jumps, KB swings
CFSB w5d2
Buy in:
5 min jump rope
shoulder mob
Pull-ups 5-4-3-2-1
Strength:
Deadlift 3 x 3
225-275-305(2)
HR set 21-15-9 x 185#
WOD:
For time, 21-15-9 of:
21" box jump
12# wall ball
55# DB swings
Time: 7:00
Buy in:
5 min jump rope
shoulder mob
Pull-ups 5-4-3-2-1
Strength:
Deadlift 3 x 3
225-275-305(2)
HR set 21-15-9 x 185#
WOD:
For time, 21-15-9 of:
21" box jump
12# wall ball
55# DB swings
Time: 7:00
Tuesday, June 7, 2011
110606 Row, Burpees, Dumbbell GTOH, TTB, Walking lunge, 150 ft sprint - 2011 CrossFit Games Regional Workout 6
CFSB w5d1
Buy in:
5 min jump rope
Burgener warmup x 2
10 OHS x 2
Strength:
Back squat 3 x 5
155-175-215
Pack:
For time:
Row 20 calories (subbed SDHP x 50)
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint
Time: 16:15
Buy in:
5 min jump rope
Burgener warmup x 2
10 OHS x 2
Strength:
Back squat 3 x 5
155-175-215
Pack:
For time:
Row 20 calories (subbed SDHP x 50)
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint
Time: 16:15
Monday, June 6, 2011
110605 200M sprints
CFSB w4d6
Buy in:
5 min jump rope
10 overhead squats x 2
7 ring push ups x 2
Strength:
Shoulder Press 5 x 3
95-105-115-120-130
HR Set 12=>20
95# x 14
WOD:
200M sprints x 6 w/ :90 breaks between sets
:35
:38
:39
:42
:40
:42
Cash out:
Bench Press 10-8-6-4-2-1-2-4-6-8-10
95-115-135-155-175-195-175-155-135-115-95
Buy in:
5 min jump rope
10 overhead squats x 2
7 ring push ups x 2
Strength:
Shoulder Press 5 x 3
95-105-115-120-130
HR Set 12=>20
95# x 14
WOD:
200M sprints x 6 w/ :90 breaks between sets
:35
:38
:39
:42
:40
:42
Cash out:
Bench Press 10-8-6-4-2-1-2-4-6-8-10
95-115-135-155-175-195-175-155-135-115-95
Saturday, June 4, 2011
110604 Moon
CFSB w4d5
Buy in:
5 min jump rope
10 overhead squats x 2
7 ring dips x 2
25 med ball sit ups
Strength:
Front Squats 5 x 3
115-135-155-165-175
HR Back Squats 155 x 18
WOD:
“Moon”
Three rounds for time of:
35 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
35 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
35 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
35 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Time: 10: 58
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