Posts Tagged ‘healthy-living’

Strength:

Bench press

3Sets max. Reps. @ 75%

WOD

10rounds for time:

20 sit-ups

10 Pull-ups

WOD:
Open Workout 13.2
10 min AMRAP
115/75# Shoulders to overhead – 5 reps
115/75# Dead lift – 10 reps
24/20″ Box Jumps – 15 reps

SKILLS /MOBILITY DAY:
Work on a skill–> Pull-Up, Double Under, Hand Stand Push up, Hand Stand Walks
Mobility in general….

WOD
20 Min AMRAP:
Run 400M
15 Medicine Ball Cleans 20#
15 Medicine Ball Sit Ups 20#

13.2 will be done on Friday!!!  Deadlifts and box jumps no problem right…

Strength:
Skill work on the Power and Hang Clean
THIS IS A SKILL NOT A STRENGTH
Do NOT exceed more than 50% of your 1RM…

WOD
Five Rounds for Time of:
9 Over head Squats 95/65 lbs
10 Hand Release Push-ups
11 Box Jumps

Strength:
Dead Lift
3-3-3-3-3

WOD
Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards

Strength:
Overhead Squat
3-3-3-3-3 Reps

WOD:
5 Rounds for Time of:
5 Muscle Ups -or- 10 C2B Pull Ups -or- 15 Jumping Pull Ups
10 Kettle Bell Swings 53#/35#
15 Thrusters 95#/65#

Ringing in the new box with….

CFYV Harlem Shake Monday 6pm

All members are invited to participate.  Bring a costume or prop and your dance!!!!  Let’s do this.

newbox2

CrossFit Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/95 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible