Saturday, December 22, 2012

Workout

CrossFit

Warm up

WOD
12 Days of CrossFit
1 squat clean thruster
2 hspu or pike push ups
3 high pulls
4 pull ups
5 front squats
6 box jumps
7 kb swings
8 push press
9 sit ups
10 hang cleans
11 burpees
12 weighted lunge steps with kb

Time- 34:37

Friday, December 7, 2012

Workout

CrossFit

Warm up

20 minutes to find 1 rep squat clean thruster
100 lbs.

WOD
Squat Clean Thruster time ladder
6 rounds- 70 lbs.

Friday, January 13, 2012

Workout


CrossFit

Warm up with lunges, 20 air squats, 20 push ups, high knees, butt kicks

WOD
EMOM for 8 minutes
1 bear complex- 75 lbs.
1 squat clean thruster- 75 lbs.

then

On 1 min. off 1 min. for 20 minutes
5 db thrusters- 20 lb dbs
5 burpees

12+7 rounds

Bear Complex is power clean, front squat, push press, back squat, push press