FYI: There WILL BE a Saturday WOD at 1000am!
WOD:
Run 800
30 Clean and Jerk (85/115)
Run 800
For time
Mobility and stretching - hit up all those sore tight spots with the foam roller and lacrosse balls!
Thursday, July 7, 2011
WOD:
Front Squat
Beginners: 3-3-3
Intermediate/advanced:
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
1 reps @ 90%
1 rep @ 100%
1 rep @ +2-5%
THEN
Tabata sprints
For twenty seconds sprint as far as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
http://www.mobilitywod.com/2011/01/episode-150365-10-min-squat-test-5.html
Wednesday, July 6, 2011
WOD:
20 Double-unders
30 Burpees
40 ground to overhead (45/25 plates)
50 abmat sit-ups
100m overhead walking lunges (45/25 plates)
200m sprint
Strength WOD: (optional/independent)
Back Squat 5-5-5 @ 65,75,85% of 1 rep max
20 Double-unders
30 Burpees
40 ground to overhead (45/25 plates)
50 abmat sit-ups
100m overhead walking lunges (45/25 plates)
200m sprint
Strength WOD: (optional/independent)
Back Squat 5-5-5 @ 65,75,85% of 1 rep max
Tuesday, July 5, 2011
WOD:
15 min AMRAP
4 dumbbell squat cleans (40/25)
8 Toes to bar
12 Wallball (20/14)
Endurance WOD:
(optional/ independent)
3-6 800m Run or Row with 3 min rest
Zone 5 Endurance: The benefits of strength training and high intensity training for endurance athletes
15 min AMRAP
4 dumbbell squat cleans (40/25)
8 Toes to bar
12 Wallball (20/14)
Endurance WOD:
(optional/ independent)
3-6 800m Run or Row with 3 min rest
Zone 5 Endurance: The benefits of strength training and high intensity training for endurance athletes
Monday, July 4th, 2011
Hero WOD 1030am!
(all other classes are cancelled)
"JT"
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
21-15-9
Handstand Pushups
Ring dips
Push-ups
*Halsey will be closed, so we will meet by PSD. Please bring extra towels to serve as an ab-mat, and bring rings if you own them. I have our jump-bands to use as assist for ring dips."
Sunday July 3, 2011
Keep in mind that although I post a wod daily - it doesn't not mean you should be doing all of them... At least one day a week should be a complete rest day. Click on the link below to learn more.
Independent optional Sunday WOD
Repeat your 5k run from last Sunday - but run it at 85% effort.
Click on link:
How often should I Crossfit?
I will only be holding ONE Monday class. Time TBA (hint - it will be late morning) Get ready for a HERO WOD!
Independent optional Sunday WOD
Repeat your 5k run from last Sunday - but run it at 85% effort.
Click on link:
How often should I Crossfit?
I will only be holding ONE Monday class. Time TBA (hint - it will be late morning) Get ready for a HERO WOD!
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