Warm up: Shuttle drills and sprints & stretching.
WOD: 3 Rounds -weight (115/85)
10 Jerks
20 Hang cleans
30 Deadlifts
Go check out the sick Vid. that Justin put up on Facebook of last nights workout!
If you need to workout today…… go for a run 🙂
Hung & I at Crossfit Level 1 Cert. with Speal.
Ever Feel like your workout is going to leave you F.U.C.T up?
Warm up:
plyo shoulders, pigs on skates (sick,sick), wrist stretch on floor, squats,
30 sec. handstand hold
WOD
1 lap
max pullups in 90 seconds
1 lap
max pushups in 90 seconds
1 lap
max push press in 90 seconds (95,65)
1 lap
max sdlhp in 90 seconds (75,45)
POST TIMES and REPS!
Cool down
hand stand practice, stretch and drink lots of H20!
Warm up:
jog 1 lap, 25 du’s, 20 air squats, passthurs with pvc
snatch drills with light weight working on form (65,45)
WOD:
200 meter sled pull (45,25)
wall balls- 25
ghd-25
wall balls-25
200 meter sled pull (45,35)
*options are ghd to horizontal or abmat situps, lower wall ball shots
Cool down:
Run 2 laps
stretch!
“I got this”
2 (Muscle up, Ring Dip)
4 Burpee Box Jumps
6 Dead lifts (185,135)
8 Sit-ups
B options 4 each pbar dips, weight adj.
No this is not for Monday but I had to show you what I think one of our crazy chipper days should be! Here is link to video…check it out!
Crossfit Disco!
70 double unders
60 KB swings (1,1/2 pood)
50 Box jumps
40 wallball burpees (yep that’s right)
30 Pullups CTB
20 Clean & Jerks (135,95)
10 clapping push up
BEFORE & AFTER PICTURES OF OUR BOYS! LOL
25 of each of the following:
Squat Clean (135,95)
KB Swings (1.5,1 pood)
Situps
burpees
back squat with plate (15,10)
pushups
double unders
push press (135,95)
box jumps (24″,20″)
Ball slams (30,25)
Option B* weight adjusted to 45lbs or above, kb1 pood,knee pu’s & dev ball throw
GOOD LUCK! BE STRONG!
warmup: jog a lap, pullups, ring dips, pushups, stretching hips & hams
Strength: Front Squat 5×3 then rep out
AMRAP 15
5 slam balls (25,20)
5 kb swings (2,1.5)
1 lap around driveway carrying plate (35,25)
jog lap for cool down and stretch then 3 30sec handstand holds on wall!
*B option is 1 pood kb with full swing to top
BEND CHIPPER ON SUNDAY with Rx plus option! 10:30 AM!– Yep I know you are all excited now! Darn Crazy CrossFitters!
WOD – 3 rounds for time:
4 HSPU
8 CTB/ or 5 mu’s
12 heavy KB swings
16 box jumps
