Day 1
November 3rd, 2009
Air Squat
Day 2
November 3rd, 2009
Crossfit Warmup
Exercises
Front Squat
Shoulder Press
Push Press
WOD
21-15-9
Front Squat
Push Press
For Time
Day 3
November 3rd, 2009
Crossfit Warmup
Shoulder Pass Through
Exercises
Overhead Squat
Push Jerk
WOD
30-20-10-5
OHS
Push Jerk
Day 4
November 3rd, 2009
Crossfit warmup
Intro to:
GHD Situp
Back Extension
Hip Extension
Exercises
Deadlift
Low Bar Back Squat
WOD
Max Effort
Deadlift
3-3-3
Low Bar Back Squat
3-3-3
Day 5
November 3rd, 2009
Intro to new warmup
3 rounds
10xBox Jump
10xDouble Unders/Single Unders
10xPushups
Exercises
Sumo Deadlift Highpull
Thruster
Wall ball
WOD
Max Rds in 15 min
15 x SDHP
15 x Wall ball
15 x situps
Day 6
November 3rd, 2009
Intro to Burgener Warmup
Exercises
Medball Clean
Kettlebell Swing
WOD – 20 min
3 Rounds
15 x Medball Clean
15 x Kettlebell Swing
Day 7
November 3rd, 2009
Burgener Warmup
- Exercises
Hang Power Clean (no jerk)
Hang Power Snatch
- WOD – 20 min
1 rep Max Effort day on Hang Power Clean and Hang Power Snatch
Day 8
November 3rd, 2009
Fight Gone Bad – Graduation WOD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.