CrossFit CenCal

 

SQUATS!!

Warm up
Knee to elbow
Pigeon pose

Strength
Back Squat x 3
EMOTM 7 min

WOD
100 double Unders
20 BURPEES
30 kb swings
50 back squats
50 Front Squats
30 kb swings
20 BURPEES
100 double Unders

Warm up
Roll out 5 min
Double unders 7 min
Every fail 3 push ups
3 v ups

WOD
10-9-8-7-6-5-4-3-2-1
Cleans 135/95
Burpees
V ups
200m run

Racks on racks

Warm up
800m run
Rack stretches!!

Strength
Press complex x 10
2 push press
1 push jerk

WOD
10-15-20-25-30
Kb swings
Box jump
Push press 115/75

May 16, 2012

Warm up
Dynamic warm up
Upper body/lower body

Strength
Bench press 5x3
Back squats 5x3

WOD
50-40-30-20-10
Wall balls
See the lights 25/15

Rest??

Warm up
Knee to elbow 2 min
Chest stretch 1 min
-5 kb swings
-10 push ups
-15 air squats
5 rounds
WOD
15 burpees
400m run
Rest 2 min
5 rounds
Team abs

If you have a wrist watch of your own try to bring it tomorrow to time your 2 min rest!

Warm up
Banded hamstring/low back
Calves
Jump rope 10 min every fail
3 burpees
Strength
Deadlift 5x2

WOD
Deadlift x 10 225/165
Double unders x 30
6 rounds

TGIFun

Warm up
Partner stretch 10 min
800m run

WOD
Pull ups x 5
Push ups x 10
Squats x 15
AMRAP 20 min
Every 3 rounds 5 BURPEES

Through the press!!

Warm up
Shoulder mobilization
5 push ups
10 glute bridges
10 prone cobras
3 rounds

Strength
Push press 3x3

WOD
Push Press x 3
Kb swing x 10
EMOTM 17 min

HYDRATION!!!

Warm up
Calf/quad mobbing 10 min

Strength
Back squat 3x3

WOD
50-40-30-20-10
Double Unders
Sit ups
400m run
This is Annie just hit a 400m run after every set of double Unders and sit ups!

MAKE SURE YOUR STAYING HYDRATED IT'S GETTING HOT ABD WERE WORKING HARD! DRINK WATER IN COPIOUS AMOUNTS!!!!!

Warm up
Banded good mornings x 15
Lateral band walks x 15
3 rounds

Strength
Deadlift
5-5-5-3-3-3

WOD
5 burpees
10 box jumps
15 wall balls
AMRAP 20 min