Sat

180WOD- in teams of two
1-10 couplet ladders
Slam - stair run
Thrusters - burpee
Toes to bar - dubs
Goblet - pushups
Amrap 25 min


- Posted using BlogPress from my iPhone

Friday - 2010 Games WOD

180 WOD
3-2-1 Helen
1200 M
63 KB
36 Pullups
800 M
42 KB
24 Pullups
400 M
21 KB
12 Pullups

Thursday is rest day

Crossfit can wear you out!!!


- Posted using BlogPress from my iPhone

Wed - Team

180 WOD - In Teams of 6
Plate / KB stair relay x 15
300 Wallball...Run 200m between sets
1-18 ladder 40' Overhead carry - front/OHS 95/65
Plate / KB Relay x 15

Tuesday

180 WOD "Dips and Bench"

Begin with dips and perform a max set till failure
Proceed to Bench Press and perform 10 reps
Back to Dips and do another set till failure
Back to Bench for another 10 reps
continue back & forth till you reach 100 dips.

post bench weight used (must stay as same weight throughout wod) & sets to get to 100 dips
**no time component

180 Cash out
Tabata Box Jump

Monday Sprints

180 WOD
9 Power Cleans 135/96/65
18 KB
18 Burpee
9 Thruster 95/65/45
Lunge half court
3 rounds with 3 minutes rest between rounds

180 Cash Out
Tabata Squats

Sunday is Rest Day....But

Team Running Angie
In a team of two
100 pullups
400m
100 Wallball
400m
100 Situps
400m
100 Air Squats
400m
2 rounds