Tuesday, Dec 22nd

Basketball....

Hour and Half worth of Games. . .

The Last 3 Days

Bench Press up to 225lb...sets of 5

Bent Over Rows - 135 x Sets of 8

DB Lunges

Pullups

Pushups - Up to DB's

Sprints

Bungees

Back Extensions

Lots of Core

Thursday, December 17th

Buy-In:
3 Rounds of Cindy
Knees to Elbows - 2 Sets
15 Min of Basketball

WOD: Back Squat
135 x 8 155 x 8 - Warmups
185 x 5 185 x 5 205 x 5 225 x 3

WOD2: Overhead Press
45lb x 8-10R x 2 Sets - Warmups
95 x 5 95 x 5 105 x 5 115 x 5 45lb x 10 Reps - Finisher

WOD3: 3 Rounds - Supersets
DB Curls - Twist
Pullups - 5 reps
Upright Rows

WOD4: Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
1st Round= Shots 2nd / 3rd Round = Sprints

Cash-Out: NOTHING, I was DEAD

Buy-In:
3 Rounds of Slow Cindy
10 Minutes on Treadmill - Walk/Run

WOD1: Bench Press (w/Pullups in between sets)
135lb - WarmUp x 10 Reps
185 x 5 205 x 5 215 x 4 225 x 3

WOD2: 3 Rounds
Dips - MR
50 Sit ups

Cash-Out:
Pushups - Xplode up onto Dumbells
Superset with Hanging Knees to elbows

Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
(1st Round= Shots, 2nd and 3rd Round = Sprints)

Monday, December 14th

Buy-In: Some Warm Up Stuff

WOD1: Deadlift
135x5-10 Warm Ups
185 x 5 225 x 5 245 x 5 255 x 5

WOD2: Bent Over Rows
135lb x 8 Reps x 5 Sets

Cash-Out: 5 Rounds of Cindy

Buy-In:
5 Min Jump Rope
HSPU - 5 Sets of 3-5 Reps

WOD1: Weighted Dips
45lb x 8 45lb x 8 70lb x 5 70lb x 5 70lb x 5

WOD2: 5 Rounds
DB Inc Press (Alternating) 45lb DB's
Walking Lunges (With Bar on Back) 50lb Bar
Reps: 16/24 16/24 12/24 14/24 14/20

Cash-Out:
(1) 3 Rounds - High Reps
Tricep Press Downs - (Straight Bar)
Superset w/
Pushups - Shoulder Width

(2) 4 Rounds
DB Hammer Curls
Superset w/
Reverse Curls

(3) Core
Ab Machine
Leg Raises
Planks
Plate Side Raise

Crossfit Main Page WOD
Saturday 091205

WOD: "Lumberjack 20"

20 Deadlifts (135lbs)
Run 400m
20 DB swings (40lb)
Run 400m
20 Overhead Squats (25lb Plate)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m

Post time to comments.

Time: 25:41

Buy-In:
Quarter Mile Jog
Pull ups- 3 Sets x 5 Reps

WOD1: 2 Rounds
800m Run
135lb Power Clean x 10 R

WOD2: 1000M Row

Cashout:
Back Extensions - 3 Sets x 15 Reps
Core

Buy-In: 30-45 Minutes of Basketball, 4 on 4

WOD: 15-12-9
40lb Thruster (Single Arm, then alt to other for 15 etc)
Pullups
Time: 9:57

Tuesday, Dec 1st

BIKRAM YOGA

Monday, November 30th

Buy In:
Good Mornings
Pullups

WOD: Front Squat 3-3-3-3-3
wu: 95lbx8
135lbx5 155x5 165x5 175x5 175x5
(lower back def feeling these)

Cashout: Hanging Feet to Bar - 3 Sets

Last Week

One Day:
Squat 135 x 8 155 x 8 165 x 8 165 x 7
OHP - 45 x 12R x 2S
95 x 5R x 5S
Bungees - 3 x 2 Min Rounds

One Day:
Dead lifts

185 x 5 205 x 5 215 x 5 225 x 5 235 x 5

5 Rounds:
Pushups - xplode up to Dumbells - MR
+
MR Pullups