12/3/08

WARM UP:

• Run: 400
• Burgener w/Barbell

WOD: Snellen

• Run: 400
• Snatch: 21
• Pull Up: 12

Three Rounds for Time

12/1/08

WARM UP:

• Jump Rope – 1:00
• Lunge: 12
• Push Ups: 12
• Knees to Elbows: 12
• Dips: 12

2 Rounds

WOD: Karen

• Wall Ball: 150

For time

LIFTING:

• Kettlebells (2)
• Front Squat 5 x 5
• Hand Stand - :30 Second hold after each set.

hyperfit usa

WOD 11/21

Warm up:   Row 500 Meters

WOD:

• Lunge: 30 Steps (Backwards in Place)
• Swing: 30
• Burpee: 20
• Knees to Elbows (Strict): 10

11/20/08

Linda“10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

11/18/08

Helen“Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11/13/2008 Skills Level III and Level II

We will be working on individual skills assessment for the next week.

Crossfit Mebane

 

 

 

 

11/11/08

Workout:
5 Rope Ascent
115 pound Overhead Squat, 15 reps
4 Rope Ascent
115 pound Overhead Squat, 12 reps
3 Rope Ascent
115 pound Overhead Squat, 9 Reps

wod 11/6/08

Crossfit:

Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD 11/4/08

WOD

25 Burpees

25 Box Jumps

50 Sit ups

50 PP

50 Swings

50 DB Snatches

50 Sit ups

25 Box Jumps

25 Burpees

10/30/08

crossfit WOD:

Ten rounds for time of:
12 Burpees
12 Pull-ups

10/28/08

Warm Up:

• Tabata Row - :20/:10 x 8
• Tabata Squat - :20/:10 x 8
• Tabata Abmat - :20/:10 x 8

Equipment Requirements:

• Barbell #95/#65
• Pull Up Station

Skills:    

• Thruster
• Pull Up

WOD: FRAN IN THE MIRROR

• Thruster
• Pull Up

21, 15, 9, 9, 15, 21

Hyperfit USA

WOD 10/23/08

WARM UP:

• Run: Lunge 3x
• Run: Forward/Backward 3x
• Run: Broad Jump 3x
• Run: Power Skip: 3x
• Run: Bound 3x
• Box Jump:
  • Jump/Land/Step Down – 10 Inch Box
  • Jump/Bounce Back – 10 Inch Box
  • Jump/Double Bounce – 10 Inch Box
  • Jump/Continuous – 10 Inch Box
• WOD: Karen
  • Wall Ball

  150 For Time

  Max time: 12 Minutes

10/21/08

• Suicide
• Medicine Ball Clean: 5

5 Rounds

Barbell Complex

• Deadlift
• Power Clean
• Front Squat
• Push Press
• Back Squat

3 Reps Each x 3 Rounds

WOD: From CrossFit

• DL: 15
• PCL: 12
• FS: 9
• Push press: 6

Five Rounds

 

10/17/08

WOD: EDT 6 Reps Each (:30 Intervals)

• Wall Ball 
• Swing 
• Push Press
• Jump Squat
• Overhead Squat

10 rounds

 

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WOD 10/15/08

4 Rounds of…

Wall Ball
KB Snatches
Upper Body Step Ups
Ring Rows

1 minute of each, rest 1 minute between rounds

4 Rounds of…

WOD 10/14/08

Workout:

5 Rounds of…

5 Single Arm Deadlifts
10 Pull Ups
15 Contralateral Push Ups
20 Hand to Hand Swings
25 Single Leg Hip Bridges

WOD 10/9/08

Wod:

• 6 pull - ups
• 6 push - ups
• AMRAP -20 minutes

WOD 10/7/08

Workout:

• Ladder – Icky Shuffle
• Low Box – Run - 30
• Ladder – In/In Out/Out
• PVC – Overhead Squat: 30

AMRAP: 15 Minutes  Hyperfit usa

WOD 10/1/09

WOD:

• SDLHP
• Push Up
• PCL
• Pull -ups
• Barbell Wieght #65 #95 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

09/30/08

WOD

Every minute on the minute 16minutes

• 4 box jumps
• 4 kb swings
• 4 push ups
• 4 BB jump Squats
• 4 burpees

Crossfit Kid Rocco wins the family run with a time of 7:23 Seconds

Distance 1 Mile