Saturday WOD

Rest Day

Friday WOD

Rest..Relax..Have a Beer?

OR

Train?

Thursday WOD

-Recovery-

1hr Yoga Class

Wensday WOD

Met-Con
-CFHQ Hero WOD-

"Roy"
5 Rounds
225# Deadlift 15
24' Box Jumps 20
Pull Ups 25

Tuesday WOD

SWOD
Front Squat 1RM
1x5
2x3
1,1,1,1,1 - 335#PR

Rest 5min

Met-Con
3RFT:
185# FS 10
Ring Dips 15

Monday WOD

AM Work
30min Run
*Cover as Much Distance as Possible in 30 minutes*

PM Work
Yoga Class

Sunday WOD

REST DAY

Saturday WOD

REST DAY

Friday WOD

Met-Con

21-15-9
115# Hang Cleans
50# DB Push Press
Anchored Sit-Ups

Thursday WOD

REST DAY

Wensday WOD

Warm Up:
400m Jog
10 Pull Ups
10 HSPU
10 Jump Squats
2 Rounds
20 Back Ext
20 GHD's

Met-Con
Tabata Mash Up x3

20/10 for 8min
Rythm Ropes
20# Ball Slams

Rest 2min

20/10 for 8min
20# Wall Balls
Burpees

Rest 2min

20/10 for 8min
Ring Dips
Pistols

Tuesday WOD

Warm Up:
250m row easy pace
200m jog
2 Rounds
Pull Ups 5
Ring Dips 10
Pistols 15

Then:
BB Complex:
@135#-155#-185#-205#
Power Clean 1-1-1-1
Front Squat 3-3-3-3
Split Jerk 5-3-3-2


Met-Con

3RFT:
250m Row
225# Clean 1
225# Split Jerk 2
Ring Pull Ups 6

Monday WOD

Warm Up:
Double Unders
unbroken sets
50-40-30-20-10
(under 5min)
Then:
BB complex/MUx2
Muscle Snatch 8
Snatch Pull 8
Power Snatch 8
Muscle Up 3

-CFFootball-
Complete 8 Rounds:
2 Power Snatch
4 Snatch Pulls
2 Power Snatch

*Rest as Needed
*Increase Weight Each Round
*Don't Drop the Weight...
*If dropped give yourself a 3 HSPU penalty for each drop.

Sunday WOD

REST DAY

Saturday WOD

Met-Con

Croosfit Games 2010 WOD#1

"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135#

Friday WOD

REST DAY

Thursday WOD

AM WOD

1HR of Yoga


PM WOD

-CFE-
c2 Rower
"Heavy Tosh"
w/ a 20# Vest
3x(250m + 500m + 750m)
1:1 work/rest...rest exact time it takes you to row each effort

Wensday WOD

SWOD

Rack Jerk 3RM
1x5
1x3
3,3,3,3,3

Rest 5min

Met-Con

5RDFT:
20' Box Jumps 20
Pull Ups 15
HSPU 10

Tuesday WOD

AM WOD

-CFE-
c2 rower
30:20x8
(30sec on, 20sec off for 8 intervals)


PM WOD

-CFHQ-
"Johnson"
AMRAP in 20min:
245# Deadlifts 9
Muscle Ups 8
155# Squat Cleans 9

Monday WOD

REST DAY

Sunday WOD

Partying
+
Shitty Eating = unexpectided REST DAY

Saturday WOD

REST DAY

Friday WOD

ME Lower Day

OVH Squat 1RM
2x5
1x3
1,1,1,1RM 245#PR, F265#, F270#

Rest 45min

Met-Con

-CFHQ-
For Time:
225# Back Squat 20
Toes 2 Bar 40
70# KB Swings 60

Thursday WOD

-CFEndurance-
C2 Rower

1:1 LADDER
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

Wensday WOD

DE Upper Day

Bench Press
12x2 @60% (140#) + Blue Bands
*worked 3 grips Close-Wide*

REST 20min:

Met-Con

3RDFT:
w/ 20# Vest
50# DB Cleans 12
Ring Rows 12
Ring Dips 12
Sit Ups 12

Tuesday WOD

AM WOD

-CFEndurance-
C2 Row: 5x1000m (90 sec rest)
Hold fast pace possible
without deviating no more than 5 sec.

PM WOD

-CFHQ-
"Death by Clean&Jerk"
EMOM for 15min:
135# C&J
*Reps increase each minute*

Monday WOD

DE Lower Day

SSBS
1x5
1x3
8x2 @60% (200#) + Blue Bands

SSDeadlift
8x1 @60% (290#) + 1Purple Band
*Rest 45sec btwn effort*

-REST 45MIN-

Met-Con

CFHQ WOD 7/3/10
AMRAP in 15min:
5 Push Jerks 50# DB's
7 Box Jumps 30'

Saturday WOD

REST DAY + TRAVEL DAY

Friday WOD

REST DAY
*back home in TN*

Thursday WOD

Back home in TN..Did my work at Get Built Crossfit in Chatt

ME Lower Day

Back Squat 1RM
1x5
1x3
1,1,1RM - 345#pr

Rest 45min exactly

MET-CON

-CFHQ-
10RDFT:
10 pull ups
10 ring dips
10 sit ups
10 squats

Wensday WOD

DE UPPER DAY

Bench Press 12x2 @55% of 1RM + Blue Bands
(45 sec rest btw sets)(worked 3 grips)

Special EX:
30# Roll Backs 3x15
Purple band Push Downs 3x15
Gripper 15# (Over&Under) 2x10

Met-Con
3RDFT:
45# DB Hang Cleans 12
Chin-Ups 12