Thursday 020516
For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020516
For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.
One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.
Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.
One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement
Monday 011203
24 inch Box jump, 5 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 10 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 15 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 20 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 25 reps
Squat clean, 10 reps
Rest
Notes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.
Thursday 011018
Set the Concept II Rower for intervals of two minutes of work and two of rest.
During the work row an easy 500+ meters .
During the "rest" powerclean as much of your bodyweight as you can 15 reps.
Before the two minute "rest" is over, get back to the Rower and strap in before timer zeroes.
On zero begin rowing immediately.
Continue this for a total of twenty minutes or five rounds of the couplet.
Notes:
1. All Rowing efforts must be better than 500 meters, i.e.,
less than 2:00 minute 500 meter pace.
2. No late starts on the rowing intervals.
3. Your fitness can be scored by the percentage of bodyweight
you use for all five efforts.
4. The powerclean is a hang clean, actually.
5. You are very welcome.
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb
Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps
Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans
Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups