April 17th, 2012

MWOD: MASH CALVES W/ PARTNER X 1MIN/LEG, PRE SQUAT HIP OPENER X 1MIN/SIDE, STRETCH PECS WITH BAND X 1MIN/SIDE.

LIFT: SQUAT: 5@65%, 5@75%, 5@85%, 2@90%.

WOD: 3 ROUNDS FOR TIME-
300M ROW
20 V-UPS
20 LUNGES (TOTAL)
20 RUSSIAN TWISTS

Mwod: Couch stretch x 4 mins/side, Frog x 2 mins, Roll upper back and legs

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Lift: Clean & Push Press x5, x3, x1, x1, x1 (Looking for a max single)

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Reebok CrossFit Games Open WOD 12.4 (Modified)
Complete as many rounds and reps as possible in 15 minutes of:

90 Wall balls
60 Double-unders
30 Push ups


Welcome back! :D
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WOD April 7/12

Mwod: Super frog with plate x 2 mins/side, Cossack squats x10, Mash the calves with pvc x 1min/side

Abdominus Modified

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2 Rounds for time of:

50 Russian Twists

20 Wall Balls

1 Lap of building

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50 Sit-ups

20 Lying leg raises

1 Lap of building

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50 Russian Twists

10 Burpees

1 Lap of building

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20 Field goals

10 Wipers

1 Lap of building

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Med Ball ab circuit X10/dir

Rotating planks X10

1 Lap of building

Run Fast!

April 5th, 2012

W-UP: ROLL TRICEPS ON BARBELL X 1MIN/SIDE, STRETCH LATS + SHOULDERS W/ BAND X 1MIN PER SIDE, LAX BALL UPPER BACK X2MINS

LIFT: BENCH- 5 @ 65% - 5 @ 75% - 5 @ 85%

WOD: 12 MINS TOTAL
ON EACH MIN:
- 5 KB SWINGS
- 3 BURPEES
-REMAINDER OF MIN, JUMP ROPE

SCORE IS TOTAL AMOUNT OF REPS.

WOD April 4/12

Mwod: Frog stretch x 2mins, Outside hip stretch (one leg on box or bench) x 2mins/side, roll legs and roll glutes with lacrosse ball.
...

SQUAT: 75%x5, 85% x3, 95% x1, add more singles if time permits.

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WOD

1 round for time:

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

10 Wallballs

Rest 10 seconds

100 Double Unders

*Notes: In the wallballs, just get a feel for your pace and use steamboat counts for your rests.

Note how many sets you need to complete 100 DU’s.

Who can get 100 in a row????

WOD April 3/12

MWOD: Jog 2 laps of building, mash calves with a partner for 1 min per leg, Jog 2 more laps and compare. (Arnprior only 1 lap per)

Skill: Handstand P-ups practice 6 mins


Lift: Chins 4 sets of 8 (Choose appropriate band)

WOD: 10 Sets of 5 push-ups
20 band pull aparts between each set

Finished: Row 2 mins for max cals

MWod: Band shoulder and lat stretch, Roll upper back and lats, Squat hip opener x 2 mins/side
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WOD: Reebok CrossFit Games 2012 Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar -MOD-Knees to elbows or hanging leg raises