Sunday, December 9, 2012
Gymnastics Skill Work
Headstand, Handstand, Single arm handstand, Handstand walk
Conditioning
2 Rounds of:
40m Shuttle run
10 HSPUs
-THEN-
Run 400m (45#/25#)
-THEN-
2 Rounds of:
40m Shuttle run
10 HSPUs
Saturday, December 8, 2012
In celebration of Chris Parisi’s wedding tonight, “Suns Out” found the….
“Wedding Wod”
If you’re going to a wedding, you better have a date, so partner up.
There are only a few ways to get to a CrossFit Wedding: Run, Row, or Jump
1. Run 800m, Row 800m, and 100 DU’s
You know you will hear some wedding BELLS
2. 100 kettle BELL swings (55#/35#)
And after the RINGS are exchanged its time to party
3. 50 RING Rows
We better make sure our LUNGE technique is perfect before we take the garter
4. 100 Lunges
And if we are lucky, we may even get some late night THRUSTERS in
5. 50 Thrusters (95#/ 65#)
With all the people at the wedding, you can be sure morning will bring a lot of CLEANING
6. 100 Hang cleans (95#/ 65#)
RULES:
Weddings are always crazy, so these may happen in any order… you never know
Move through the exercises anyway you like, you must complete the exercise before moving on. Each partner must do half the work…. if your married they always get half.
WOD courtesy of CrossFit Heights, Tripp City, Ohio
Thursday, December 6, 2012
Skill / Strength
Hang squat clean & jerk
Conditioning
5 Rounds for time of:
10 Box jump overs (20″/14)
10 KB swings (70#/55#)
5 Box jump overs (20″/14″)
5 Thrusters (115#/75#)
Rest 1 minute in between rounds
Wednesday, December 5, 2012
Volume training
Conditioning
For time:
Run 200m
21 Shoulder press (95#/65#)
Run 400m
21 Push press (95#/65#)
Run 800m
21 Push jerk (95#/65#)
Tuesday, December 4, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
400m Run
21 Pull ups
12 Sumo deadlift high-pull (95#/65#)
Sunday, December 2, 2012
Congratulations Jacqueline & Brandon!
Volume training
Three individual 3 minute AMRAPs of:
8 Deadlift (225#/155#)
48 Double unders
Rest 1 minute in between rounds
Saturday, December 1, 2012
For time:
Run 400m
-THEN-
3 Rounds of:
10 Wall ball (20#/14#)
10 Pull ups
-THEN-
Run 400m
-THEN-
3 Rounds of:
10 Wall ball (20#/14#)
10 Pull ups
-THEN-
Run 400m
