Workout of the Day

Saturday Open WOD 12.1 022512

Yep, you guessed it... you KNEW it was coming :) 

 

Open's WOD 12.1: 

7 min AMRAP of ......... BURPEES (6" above hands) 

 

Judging will take place at 8:00, 8:30, 9:00 and 9:00 AM 

 

Five of your coaches will be taking a Kettlebell Certification Course this weekend.  Look for more fun to follow! 

Strength Work: 

10-1-20-1

Thruster

2 min AMRAP

Kettlebell swing as heavy as possible

Picture Courtesy of CrossFitGames.com

 

Friday 022412

Warm up: 5 minutes of Dynamic Range of Motion(DROM) and practice Linda lifts with light weight.

WOD:  LINDA

            10-9-8-7-6-5-4-3-2-1 reps of:

            Deadlift 1.5x bodyweight

            Bench Press your exact bodyweight

            Squat Clean 75% bodyweight

Set up 3 bars and storm through for time.

 

Strength work: Incorporated in the workout today. 

 

Endurance WOD: 

200, 400, 800, 400, 200 Sprints.. one half the time for rest

 

If you choose rower: 250, 500, 1000, 500, 250

 

If you are completing the Open's WOD on Saturday ONLY DO THE ENDURANCE WOD :) 

This is Ryan "Fisch" Fischer.  Watch for him at the regionals this year.  I had the opportunity to work out with Fisch once at CrossFit Del Mar.  Ryan, we wish you the best of luck! 

ALL Competitors, we wish you the best of luck. If you haven't signed up for the opens, SIGN UP TODAY!!!  

 

Thursday 022312

5 min AMRAP: 

20 Double Unders

10 Abmat Sit-ups

Rest 3 min

5 min AMRAP

10 push-ups (hand release)

5 Pull-ups

 

Strength Work: 

5x5 Clean and Jerk

then

4 minutes of 6 on the minute of: 

Overhead Squat at 60% of 1 RM

Skills: 

OPEN DAY.  Practice your weaknesses!!

Those hwo need Handstand Push-up work try this: 

10 minutes on the minute - 2 HSPU

for double unders, work on relaxing, and try one then single, one then single. 

Thanks to Melissa Widlund for this picture

Wednesday 022212

For Time: 

10000m Buddy Row

Rules:  while one person is working, the other is resting.  Break this up in any fashion you choose with your buddy.  It works well if you break it up into 1000 meter increments.

If you are solo-rowing, do a 5k for time!

Post total time.

 

Check out:

3 minutes max L-Sit within the time alloted

3 minutes: max rep Muscle Ups or Jumping Bar muscle Ups

 

Strength Rest Day!

 

Tuesday 022112

THE workout for tomorrow IS:

See the deck squat here:  

http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat

 

100 Deck Squats for time

then

100 Ring rows for time

 

Strength work: 

Bench Press 10-1-20-1

Push Press 10-1-20-1

Rest enough time to change the weights and then HIT IT! 

 

Endurance WOD: 

Tabata Sport- Hit 10 rounds of tabata-  On ALL sports... work at maximum effort for 20 seconds, rest for 10

 

Skills: 

Snatch balance

Snatch Press

Muscle-up Transition Work