TEAM Saturday

Warm up 
Stick jump
T-jumps
Jump over crawl under


Skill
Jerk


TEAM WOD
With a 15 minute running clock the TEAM must accumulation as much weight as possible. Each TEAm members successful jerk weight will be added to the total. 

Friday

Warm up

Dips

Strict pull ups

GHD back ext

GHD sit ups

OHS (barbell)

Skill

Transitioning from erg to jump rope

WOD

15 minute AMRAP

Row 12 calories

20 double unders

Thursday

Thursday

Warm up

KB Russian swings

KB high handle release

KB double tap

KB American swing

Skill

Turkish get up

WOD

Complete 5 rounds of:

Max effort strict toes to bar

Max effort TGU

4th of July 2012 Wednesday

Group Warm up

Hold the following positions

·         Tuck

·         Pike

·         Hollow

·         Straddle

Skill

TEAM WOD

TEAMS of 4 must complete the following for time:

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! All counters must insure that repetitions be performed perfectly.

CrossFit Nutrition part 1

Tuesday

Partner warm up

T-jumps

Plank jump overs

HSPU (negatives)

Skill

Sandbag cleans

Partner WOD

15 minute AMRAP

Ping pong

Box jumps, 7 reps

Sand bag cleans, 7 reps

Double unders, 20 reps      

45 day challenge cheat sheet...

What's more important?

Monday

Monday

Warm up

2 minutes jump rope

Wall climbs

Walk out to push up in straddle

Hollow rocks

Super rocks

Ring pull ups

OHS (barbell)

Skill

Push press

WOD

Complete the following

Run 200m

50 push press

Run 400m

40 push press

Run 600m

30 push press

Run 800m

20 push press

How bad do you want it?