Crank CrossFit

FRI.: TEAM WOD’S THROW SOME SLED PULLS = AMAZING…!

admin — Fri, 03 Sep 2010 04:37:37 +0000

WARMUP: DYNAMIC WARMUP

STRENGTH: FRONT SQUATS 5-3-1 (START @ 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): TEAM WOD FOR TIME 2-3 PEOPLE PER TEAM 30 MIN. CAP

800 METER SLED PULL M 90, 75, 60 / W 55, 45, 35

75 OHS (3 PEOPLE PER TEAM ADD 25 MORE REPS)

80 SIT UP GET UP PASSES (3 PEOPLE PER TEAM ADD 20 MORE REPS)

600 METER SLED PULL

50 OHS

60 SIT UP GET UP PASSES

400 METER SLED PULL

25 OHS

THURS.: MET-CON’S 4 LIFE!!

admin — Thu, 02 Sep 2010 04:22:33 +0000

WARMUP: 400 METER RUN / 20 PUSHUPS

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 25 MIN. CAP

21-15-9-3

KB AMERICAN SWINGS

KB THRUSTERS

BOX JUMP MOD-BURPPES

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 25. MIN. CAP

21-15-9-3

KB AMERICAN SWINGS

THRUSTERS M 115, 95, 75 / W 65, 55, 45

BOX JUMP MOD-BURPPES

COOL DOWN: REST FOR TOMORROW’S SLED PULLS

WED.: HUMPY DAY -) (YES IT’S A CYCLOPS SMILEY FACE)…!!!!

admin — Wed, 01 Sep 2010 05:39:54 +0000

WARMUP: DYNAMIC WARMUP

STRENGTH: BACK SQUAT 5-3-1 (START WITH 70% OR 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP

4 MIN. AMRAP FOLLOWED BY 1 MIN. BREAK 5 TIMES

50 METER BACK PEDAL (PLEASE BE CAREFUL)

10 FLOOR PRESSES M 53, 44, 35 / W 26, 18, 13

20 KB AROUND THE BODY PASS (EACH SIDE TOTAL 40) SAME WEIGHT AS FLOOR PRESSES IF POSSIBLE

30 TOTAL SIDE TO SIDE SITUPS (15 EACH SIDE) MED-BALL OR PLATE (LEGS OFF THE GROUND IN THE AIR)

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP

4. MIN. AMRAP FOLLOWED BY 1 MIN. BREAK 5 TIMES

50 METER BACK PEDAL (PLEASE BE CAREFUL)

10 FLOOR PRESSES M 70, 60, 53 / W 44, 35, 26

20 KB AROUND THE BODY PASS (EACH SIDE TOTAL 40) SAME WEIGHT AS FLOOR PRESSES IF POSSIBLE

30 TOTAL SIDE TO SIDE SITUPS (15 EACH SIDE) MED-BALL OR PLATE (LEGS OFF THE GROUND IN THE AIR)

COOL DOWN: RELAY RACE 2-3 TEAMS (BEST OF THREE) PLACE 1. NO BURPEES 2. 15 BURPEES 3. 30 BURPEES

TUES.: MET-CON DEADLIFTS AND SQUAT CLEANS!

admin — Tue, 31 Aug 2010 05:17:20 +0000

WARMUP: 25 SQUAT JUMPS

SKILL WORK: KIPPING PULLUP

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 30 MIN. CAP

14, 13, 12, 11, 10………1

KB DEADLIFTS M 60, 53, 44 / W 44, 35, 26

MED-BALL CLEANS M 20 / W 10

MOD-PUSHUPS / PUSHUPS

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 MIN.CAP

10, 9, 8, 7, 6……1

DEADLIFT M 225, 205, 185 / W 135, 115, 95

SQUAT CLEAN M 135, 115, 95 / W 95, 75, 55

PUSHUP

COOL DOWN: REST

MON.: THE START TO A AMAZING WEEK!

admin — Mon, 30 Aug 2010 05:01:14 +0000

WARMUP: 5 MIN. JUMP ROPE

STRENGTH: FRONT SQUAT 5-3-1 (START WITH 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 30 MIN. CAP

“1/2 KELLY”

200 METER RUN

15 BOX JUMPS

15 WALL BALL SHOTS

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 30 MIN. CAP

“KELLY”

400 METER RUN

30 BOX JUMPS

30 WALL BALL SHOTS

COOL DOWN: REST STRETCHING ON OWN

SUN.: BEACH DAY?!?!

admin — Mon, 30 Aug 2010 03:49:32 +0000

ENJOY THE WEEKND CHILDREN BE SAFE AND SEE YOU ALL TOMORROW!

SAT.: LET’S GET IT CHILDREN.

admin — Sun, 29 Aug 2010 03:42:05 +0000

WARMUP: DYNAMIC WARMUP

WOD (WORKOUT OF THE DAY): FOR TIME 30 MIN. CAP

21-18-15-12-9-6-3

KB LUNGES (EACH SIDE 42, 36, 30…..)

HSPU / MHSPU

MOUNTAIN CLIMBERS (EACH SIDE)

COOL DOWN: REST AND ENJOY THE WEEKEND!

FRI.: TGIF CHILDREN….!

admin — Fri, 27 Aug 2010 05:12:56 +0000

WARMUP: 15 MOD- BURPEES

STRENGTH: 5-3-1 BACK SQUATS (START WITH 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP

20 KB AMERICAN SWINGS M 35, 26 / W 18, 13

30 MED-BALL SITUPS M 20 / W 10

20 MOUNTAIN CLIMBERS (EACH SIDE)

WOD (WORKOUT OF THE DAY): LEVEL 1 AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP

20 KB AMERICAN SWINGS M 53, 44 / W 35, 28

30 MED-BALL SITUPS M 20 / W 10

40 MOUNTAIN CLIMBERS (EACH SIDE)

COOL DOWN: 70 MED-BALL PARTNER CHEST PASSES

THURS.: MET-CON 2!!!

admin — Thu, 26 Aug 2010 05:00:01 +0000

WARMUP: SHORT DYNAMIC WARMUP

SKILL WORK: 5-10 MIN. REVIEWING KIPPING PULL UPS

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 30 MIN. CAP

1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 9 AT THE END IF TIME PERMITS

SHOULDER PRESS M 65, 55, 45 / W 35, 25, 15

SQUAT JUMPS WITH SAME WEIGHT AS SHOULDER PRESS

FRONT PLATE PRESS M 35, 26 / W 18, 13

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 MIN. CAP

1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 8 IF TIME PERMITS

SHOULDER PRESS M 115, 95, 75 / W 65, 55, 45

SQUAT JUMPS WITH SAME WEIGHT AS SHOULDER PRESS

FRONT PLATE PRESS M 53, 44 / W 35, 26

COOL DOWN: REVIEW KIPPING PULL UPS / OPTIONAL 100 WEIGHTED PARTNER SIT UPS

WED.: THERE’S NO “I” IN TEAM

admin — Wed, 25 Aug 2010 04:36:15 +0000

WARMUP: 3 MIN. JUMP ROPE / 10 AIR SQUATS WITH 2 SECOND PAUSE AT BOTTOM OF SQUAT

STRENGTH: 5-3-1 FRONT SQUATS (START WITH %70 OF 1RM (ONE REP MAX)) EXAMPLE M 50, 100, 150, 200 / W 25, 50, 75, 95

WOD (WORKOUT OF THE DAY): TEAM WOD 2-3 PEOPLE PER GROUP 3 ROUNDS FOR TIME OPTIONAL 4 30 MIN. CAP

800 METER MED BALL RUN (PARTNERS RUN IN BACK OF EACH OTHER PERSON CARRYING THE BALL RUNS IN FRONT PASSING IT BACKWARDS TO OTHER PARTNERS TO CHANGE THE LEAD)

20 HIGH FIVE PUSHUPS (IF THERE IS 3 IN A GROUP ONE PARTNER WILL DO 20 SINGLE HANGS OFF THE GROUND PUSHUPS)

LISTEN TO WHAT THE LITTLE GIRL SAYS AT 11 SEC. EVEN SHE KNOWS WHAT IT SHOULD LOOK LIKE!!!!!

40 SDHP M 135, 115, 95, 75 / W 95, 75, 55, 35 (IF THERE IS 3 IN A GROUP YOU WILL DO 60 REPS INSTEAD OF 40)

COOL DOWN: REST