Monday… Double Unders / Pull Ups/ Front Squat / Burpees
100 Double Unders then… 3 Rounds 10 Pull Ups 10 Front Squat 10 Burpees Post times to beyondthewhiteboard.com
Tuesday… weighted push ups / pull ups / ring dips
Weighted Push Ups 3 sets of max reps Grab a partner(s) to help add and remove plate from back. CHEST TO GROUND. ARMS LOCKED OUT. then… 10 Rounds for time 10 Pull Ups 10 Ring Dips Post reps and times to beyondthewhiteboard.com
Monday – Box Squats, Pull Ups
Skills/Strength Weighted Box Squats 5-5-5 Weight on box squat should be about 25% of your one rep max back squat. Then… With a continuously running clock do one rep ”chin over bar” the first minute, two reps “chin over bar” the second minute, three three reps “chin over bar” the third minute… continuing as long as you are able. [...]
Tuesday… Max Rep Pull Ups, “Jeremy”
Max Rep Pull Ups 3 Attempts, 2 minute rest in between. If you don’t have kips, but can do dead hang, then do dead hang If you don’t have dead hang, but have the box, then see the trainer on scaling accordingly Then… “Jeremy” 21-15-9 Overhead Squat Burpees Post reps and times to beyondthewhiteboard.com
Wednesday…What’s your FFFFRRRRAAAANNNNN TIME?!?!?!?!?!?
She’s quick and nasty! Time to start SWEATING! “FRAN” 21-15-9 Thrusters Pull-ups If you have never done FRAN, you should. If you have done FRAN before, than you should again. I swear that one day one of us will kick her ass. FRAN is the most loved/feared workout in CrossFit!
Monday 10 rounds of “Cindy”
Skills/Strength Max Effort 500m Row Main WOD Cindy – 10 rounds Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap) 1 round is: 5 Pull-ups 10 Push-ups 15 Air Squats Post total time.
Thursday…Lunges / Squat Clean / Pull-ups / Kettlebell Swings
Skills/Strength Lunges, Rests – 0 Posts – Gym Results 3 rounds of: Alternating Lunges for 1 minute. Rest one minute. Post number of repetitions per round. Main WOD Squat Cleans, Pull-ups, Kettlebell Swings – 0 Posts – Gym Results As many rounds as possible in 12 minutes of: 3 Squat Cleans 135 lbs 7 Pull-ups [...]
Tuesday…Pull-up / Push-up
Skills/Strength Hold a handstand against a wall for as long as you can. Rest 1 minute. Repeat for 3 rounds. Post times for each round. then… Main WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Pull-ups Push-ups Post total time.
Monday WOD
Deadlift 5-5-5 then… As Many Rounds as Possible in 12 minutes of: 3 Hang Power Cleans 6 Knees-to-Elbows 12 Wall-Ball Shots
Saturday WOD “Helen in the Snow”
OK maybe not the best idea, but it was kind of fun. “Helen in the Snow” 3 Rounds for time: 400 meter Snow Run 21 Kettlebell Swings 12 Pull-ups
