Archive for September, 2011

September 26-Oct 1, 2011

Posted in WOD's on September 27, 2011 by workoutwarriors

WOD 1

200 Meter Run or Row
10 Sit Ups
10 Back Extensions
10 Bench Press
5 Rounds

WOD 2
Skill:
Handstands and Box Jumps

KettleBell Progression 2
30 -Kettlebell Deadlift
30-Kettlebell Russian Swing
30- Kettlebell High Pull
3 rounds for time

WOD 3
2-Clean
3-Push Jerk
4- Overhead-Squat
AMRAP 12 minutes

September 19 – 23 2011

Posted in WOD's on September 18, 2011 by workoutwarriors

"Your strongest posture is the one that fits your constitution"

_____________________________________________________________

WOD 1
Kettlebell Swing / Run
Run 1/4 mile, 21 Kettlbell Swings.  No Kettlebell, Use a Dumbell. Try 35lbs and execute a russian Swing.
_____________________________________________________________
WOD 2
AC
Run 1 mile
Row 1,000 meters.
Run 1/2 mile
Row 700 meters
_____________________________________________________________
WOD 3
Annie
Alternating the sequence
60,50,40,30,20,10
Double Unders and Situps.
No Double unders yet ?  Tuck jumps ( jump up, try to touch your butt with your heels.  Whatever situp you do, be sure its the same every time.

September 12-17, 2011

Posted in WOD's on September 10, 2011 by workoutwarriors

"We are what we believe"

_____________________________________________________________

Workout 1 – CrossFit 9
5 reps each, increase the weight each round. consider the first 3 rounds a warm up. complete 9 rounds.

____________________________________________________________

Workout 2 – AC
Run 2 miles. Time the route out for 1 mile, return at your same pace, add 1 situp for every second you go over the “out time”.

_____________________________________________________________

Workout 3 – Front Squat / Overhead Squat
3 Rounds of the Workout using:
PVC- 5 reps each
Bar – 5 reps each
65lbs 5 reps each
Then Workout. 7 rounds / 7 reps @ 95lbs