24/07/2014


Main – CrossFit

Pre Hab

Fire Hydrants
Low Bear

Warm-up

(No Measure)

4 Rondas
Correr 200m
5 Burpees

Skill

4 rondas de:
Handstand push ups x 8
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Strict Pull-Ups x 5 reps
Rest 60 seconds

Metcon

Metcon (Time)

3 rounds for time of:

15 Power Cleans (135/95)
30 sit ups
400 meter run

Cool Down

Max Effort Plank Hold
10 Cat Cow


23/07/2014


Main – CrossFit

Pre Hab

Straddle Sit Ups x 15
PVC Wall Extensions x 15
Scapular Push Ups x 15

Warm-up

(No Measure)

Warm Up:
20 Hollow Rocks
20 Arch Rocks
Con barra de PVC
10 SumoDL High Pull
10 dislocates
10 Push Press

Weightlifting

Power Snatch (1×4 1×4 1×4)

Metcon

Metcon (Time)

3 Rondas por tiempo
100 Double-Unders
10 Front Squats (185/135 lbs)
20 Chest-to-bar Pull ups
-20 minute cap-


22/07/2014

Main – CrossFit

Pre Hab

Side Plank with Side Kicks 2×30″
Doorway Stretch 30″

Warm-up

(No Measure)

2 Min Jump Rope
-then-
Bear Crawl
Crab Walk
Skipping
Butt Kicks
High Knees
Karioke
Burpee Broad jumps

Skill

EMOM 6 minutes:

4 Muscle ups + 10 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

4 Hang Cleans (185/135 lbs)
8/6 Handstand Push-Ups
Descansa 4 minutos y empreza con el otro Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
5 Box jumps (30/24)
10 Burpees
50 Double-Unders

Cool Down

Cobra 2×30 seg
Pigeon Stretch 2×30 seg


21/07/2014

tovar 2

Main – CrossFit

Pre Hab

Doorway Stretch 2×30″
Snow Angels 2×20 (2.5lb plate)

Warm-up

(No Measure)

2 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Weightlifting

Shoulder Press (75% x 5, 85% x 3, 95% x 1+)

Metcon

Metcon (Time)

3 Rondas
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Atomic Sit ups
2 min rest each round

Cool Down

Lat Stretch, 1 minute each
Straddle Stretch, 2 minutes


18/07/2014

Main – CrossFit

Pre Hab

Overhead Band Distraction
Leg Swings
Calf/ Wrist Stretches

Warm-up

(No Measure)

All with PVC Pipe:
10 Dislocates
10 Front Squats
10 Reverse Grip Dislocates
10 Push Press
10 Around the Worlds (5 each way)
10 Thrusters
10 OH Alternating Lunges

Metcon

Daniel (Time)

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

Cool Down

Banded Super Rack Stretch
Calf/ Wrist Stretches
Doorway Stretch


17/07/2014

Main – CrossFit

Pre Hab

20 Scapula Push ups
Bird Dogs
Fire Hydrants

Warm-up

(No Measure)

Tabata Air Squats

Weightlifting

Three sets of:
Good Mornings x 8 reps (135, 95)
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rondas
3 min AMRAP

5 Burpees
10 Disc Swings (45,25)
1 minuto descansa
continuar donde tu paraste. Puntos son el total rondas mas reps

Cool Down

Tabata Reverse Plank


15/07/2014

marketing girl 1

Main – CrossFit

Warm-up

(No Measure)

2 min single unders
10 T Push Ups with Side Leg Raise
10 Burpee Broad Jumps
:30 L-sit hold

Gymnastics

12 minute EMOM:

Minute 1- ME Ring rows in :45
Minute 2- ME Hollow hold in :45
Minute 3- ME Double/Single unders

Metcon

Metcon (Time)

3 Rondas Por Tiempo
Correr 400m
10 Werewolf Complex
(1 Power Clean, 2 Front Squats, 1 Jerk)
135#, 95#

Cool Down

Cat/Cow Stretch
Down Dog Stretch


14/07/2014

 

fisher

Main – CrossFit

Warm-up

(No Measure)

2 Rondas:
Jog 200 meters
15 Light Disc Swings
12 Ring Rows

Weightlifting

Front Squat (1×6 1×6 1×6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

Buy in:
50 Sit ups

-then perform as many reps and rounds of:

50 Walking lunges
40 Shoulder taps
30 Double Unders
20 Ring rows
10 Burpees
Run 400 meters

Cool Down

Pigeon Stretch, 1 minutes each
Pike Stretch, 1 min


11/07/2014

Main – CrossFit

Warm-up

(No Measure)

Run 400M
Then 2 Rounds:
16 Walking Lunges
8 Plank to Down Dog
8 Knee to Elbows
8 Squat Jumps

Weightlifting

Sumo Deadlift (1×5, 1×5, 1×5 1×5)

despues cada ronda, correr rapido 40m

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

post assisted squat holds 20 seconds x 3
couch stretch


10/07/2014

Main – CrossFit

Warm-up

(No Measure)

1 minute “burpee battle” vs. partner
Then w/ training bar or barbell, 3 rounds:
10 jumping lunges
10 good morning
10 squats

Skill

3 Rounds for Max unbroken reps, rest 60sec between efforts:

Bar Muscle-ups
Toes to Bar
Handstand Walking

Metcon

Metcon (Time)

En Parejas Por Tiempo
100 V-twists with med ball (left/right equals 1 rep) 20#/14#
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees
400 Meter Run
una persona trabajando el otro descansando. corriendo es juntos

Cool Down

Doorway stretch 2×45 seconds
Super Front Rack Stretch with Band