Time: 6:00 p.m.
Cleans
5 x 5
3 rounds for time of:
Standing Broad Jumps - 60'
21 KB Swings
24 Push-ups
Inspiration for this WOD goes to CrossFit Football
February Fruit Challenge
We've been discussing diet a bit in our sessions, so I thought I'd put a small diet-related challenge out to you all for this month. Feel free to participate or not, but the more of us who do it, the more fun it will be!
Here's how it works. Each day this month, eat two pieces of fruit (or two servings of berries etc.) per day. That's all you have to do! Keep track of your progress daily, and for each day you fail to eat the two pieces required, you have 10 Burpees before class (at the end of the week).
I think this will be a great way to help us start to focus on exactly what we are putting in our bodies as fuel! Post to comments if you'd like to play along!
Here's how it works. Each day this month, eat two pieces of fruit (or two servings of berries etc.) per day. That's all you have to do! Keep track of your progress daily, and for each day you fail to eat the two pieces required, you have 10 Burpees before class (at the end of the week).
I think this will be a great way to help us start to focus on exactly what we are putting in our bodies as fuel! Post to comments if you'd like to play along!
Monday 02/01/10
Saturday 01/30/10
Time: 7:00 a.m.
Push Press
5 x 3
Compare to 01/21/10.
5 rounds for time:
Run 200m
15 Thrusters
15 Pull-ups
15 Sit-ups
Push Press
5 x 3
Compare to 01/21/10.
5 rounds for time:
Run 200m
15 Thrusters
15 Pull-ups
15 Sit-ups
Thursday 01/28/10
Time: 8:30 p.m.
Skill work:
Power Snatch
Power Snatch
5 x 3
Compare to 01/20/10.
For time:
15 Deadlifts
30 Pull-ups
15 KB swings
10 Deadlifts
20 Pull-ups
10 KB swings
5 Deadlifts
10 Pull-ups
5 KB swings
Skill work:
Power Snatch
Power Snatch
5 x 3
Compare to 01/20/10.
For time:
15 Deadlifts
30 Pull-ups
15 KB swings
10 Deadlifts
20 Pull-ups
10 KB swings
5 Deadlifts
10 Pull-ups
5 KB swings
Wednesday 01/27/10
Time: 6:00 p.m.
"Fight Gone Bad"
Three rounds of:
Wall ball, 20#/15# (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 24"/18" (Reps)
Push-press, 75#/55# (Reps)
Burp-ups (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One point is given for each rep. Add up your total points and post them to to comments.
"Fight Gone Bad"
Three rounds of:
Wall ball, 20#/15# (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 24"/18" (Reps)
Push-press, 75#/55# (Reps)
Burp-ups (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One point is given for each rep. Add up your total points and post them to to comments.
Monday 01/25/10
Time: 8:30 p.m.
Back Squat
5 x 3
Compare to 01/18/10.
3 rounds for time of:
5 Box jumps
10 Push-ups
20 Double-unders
30 Sit-ups
Back Squat
5 x 3
Compare to 01/18/10.
3 rounds for time of:
5 Box jumps
10 Push-ups
20 Double-unders
30 Sit-ups
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