Warm Up:
Shoulder Stretches
Squats
High Knees
Band Rows
Band Presss
Core Lift: Shoulder Strict Press
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: 3 Rounds (HEAVY)
(Perform 10-KB Jerk Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6- KB Jerk Press (each arm)
10, 8, 6-BB Rack High Pulls
Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-Pull Ups
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Tues. 3-30-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: Timed!
1 Lap Around Bldg.
10 Burpees
Row 400 m.
2 Laps Around Bldg.
20 Burpees
Row 800 m.
3 Laps Around Bldg.
30 Burpees
Row 1200 m.
Labels:
Tues 3302010 wod
Monday, March 29, 2010
BIG D Hits the BIG 500
BIG D Hits a 500lb. Raw Squat P.R.
Age 16, B.W. 189
Age 16, B.W. 189
Labels:
BIG D Hits the BIG 500
Mon. 3-29-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Core Lift: Front Squats
10 x 50%, 8 x 60%, 6 x65%,
5 x 5 x 75%
WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Core Lift: Front Squats
10 x 50%, 8 x 60%, 6 x65%,
5 x 5 x 75%
WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders
Labels:
Mon 3292010 wod
Saturday, March 27, 2010
Sat. 3-27-2010 Boot Camp
BOOT CAMP:
Event 1:
60 secs./exercise x 2 Rounds 20 sec. rest between rounds
Partner MB Trunk Rotations
Partner MB Chest Passes
Partner MB Toss & Sit Ups
Event 2: (3 Rounds)
Rope Truck Pull Hand Over Hand 50'
Run 1 Lap Around Bldg.
Sled Push Inside 60 yrds (Down & Back)
Event 1:
60 secs./exercise x 2 Rounds 20 sec. rest between rounds
Partner MB Trunk Rotations
Partner MB Chest Passes
Partner MB Toss & Sit Ups
Event 2: (3 Rounds)
Rope Truck Pull Hand Over Hand 50'
Run 1 Lap Around Bldg.
Sled Push Inside 60 yrds (Down & Back)
Labels:
Sat 3272010 Boot Camp
Friday, March 26, 2010
Fri. 3-26-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Complete 10, 8, 6, 4 for each exercise.
(Increase weight as reps decrease)
BB SDLHP
KB or SB Carry to end of Drive and Back (HEAVY)
Weighted Lunges
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%
WOD: Complete 10, 8, 6, 4 for each exercise.
(Increase weight as reps decrease)
BB SDLHP
KB or SB Carry to end of Drive and Back (HEAVY)
Weighted Lunges
Labels:
Fri 3262010 wod
Thursday, March 25, 2010
Thrs. 3-25-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: 3 Rounds Timed!
1 mile run
20 MB Sit Ups
50 Jump Ropes
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: 3 Rounds Timed!
1 mile run
20 MB Sit Ups
50 Jump Ropes
Labels:
Thrs 3252010 wod
Wednesday, March 24, 2010
Wed. 3-24-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Push Ups
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: AMRAP in 15 min.
10-Wall Ball Shots
10-Pull Ups
10-Push Ups (Adv. do MB Lateral Push Up Hops)
10-KB Plank Rows
Shoulder Stretches
Squats
Push Ups
Band Rows
Band Presses
Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: AMRAP in 15 min.
10-Wall Ball Shots
10-Pull Ups
10-Push Ups (Adv. do MB Lateral Push Up Hops)
10-KB Plank Rows
Labels:
Wed 3242010 wod
Tuesday, March 23, 2010
Tues. 3-23-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
Labels:
Tues 3232010 wod
Monday, March 22, 2010
Mon. 3-22-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Lateral Shuffles
Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: 3 Rounds
10-Box Jumps
20-KB Swings Single Arm
30-GHD Hypers
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Lateral Shuffles
Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%
WOD: 3 Rounds
10-Box Jumps
20-KB Swings Single Arm
30-GHD Hypers
Labels:
Mon 3222010 wod
Saturday, March 20, 2010
Sat. 3-20-2010 Boot Camp
(Two teams compete for best time)
Each team member must complete 3 rounds of:
200m. – Row
100 yrd. Sprint Relay (Must touch partners hand before partner can start)
10 – Box Jumps
20-Push Ups
30-Sit Ups
Each team member must complete 3 rounds of:
200m. – Row
100 yrd. Sprint Relay (Must touch partners hand before partner can start)
10 – Box Jumps
20-Push Ups
30-Sit Ups
Labels:
Sat 3202010 Boot Camp
Friday, March 19, 2010
Fri 3-19-2010 WOD
Warm Up:
Shoulder Stretches
DL
HP
CL
Thrusters
WOD:
Barbell Complex
3 rounds for time…. (Use 50% of your Push Press 1rm)
6 Deadlift
6 Bent Over Rows
6 Hang Cleans
6 Push Press
6 Front Squats
*the bar cannot drop in between rounds….5 burpee penalty for each drop
Shoulder Stretches
DL
HP
CL
Thrusters
WOD:
Barbell Complex
3 rounds for time…. (Use 50% of your Push Press 1rm)
6 Deadlift
6 Bent Over Rows
6 Hang Cleans
6 Push Press
6 Front Squats
*the bar cannot drop in between rounds….5 burpee penalty for each drop
Labels:
Fri 3192010 wod
Thursday, March 18, 2010
Thrs. 3-18-2010 WOD
Warm Up:
POSE Drills 6 laps
Lateral Shuffles x 2
Back Pedal x 2
WOD:
TGU’s 3 each side x 4
KB Windmills 10 each side x 4
MB Trunk Rotations Seated 20 each side x 4
GHD Hypers 10-20 x 4
POSE Drills 6 laps
Lateral Shuffles x 2
Back Pedal x 2
WOD:
TGU’s 3 each side x 4
KB Windmills 10 each side x 4
MB Trunk Rotations Seated 20 each side x 4
GHD Hypers 10-20 x 4
Labels:
Thrs 3182010 wod
Wednesday, March 17, 2010
Wed. 3-17-2010 WOD:
Warm Up:
Shoulder Stretches
DL
HP
CL
Thrusters
WOD: MAX EFFORT!!
Partners Training: 4 x’s per exercise (each partner)
Push Ups (Record number of MAX push ups in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum push ups to complete is 20)
KB Swings (Record number of MAX KB Swings in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum KB Swings to complete is 20)
Shoulder Stretches
DL
HP
CL
Thrusters
WOD: MAX EFFORT!!
Partners Training: 4 x’s per exercise (each partner)
Push Ups (Record number of MAX push ups in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum push ups to complete is 20)
KB Swings (Record number of MAX KB Swings in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum KB Swings to complete is 20)
Labels:
Wed 3172010 wod
BIG D 525 lb. Deadlift
BIG D practices for his next competition April 17th at the Europa Show of Champions in Orlando. He will be competing with the APF Powerlifting Federation. His goal is to hit a 500 lb. Squat, 305 Bench Press and a 530 lb. Deadlift in the 16-17 yr. old 198 lb. weight class. Only 4 weeks to go!
BIG D 525 lb. Deadlift
BIG D 525 lb. Deadlift
Labels:
BIG D 525 lb Deadlift
Tuesday, March 16, 2010
Tues. 3-16-2010 WOD:
Warm Up:
POSE Drills 6 laps
Lateral Shuffles x 2
Back Pedal x 2
WOD: AMRAP in 30 min.
1-Lap Around Bldg.
Overhead Plate Carry 60 Yrds.
KB- Farmers Carry 60 Yrds.
POSE Drills 6 laps
Lateral Shuffles x 2
Back Pedal x 2
WOD: AMRAP in 30 min.
1-Lap Around Bldg.
Overhead Plate Carry 60 Yrds.
KB- Farmers Carry 60 Yrds.
Labels:
Tues 3162010 wod
Monday, March 15, 2010
Mon. 3-15-2010 WOD
Today's Winner is David McKay. This WOD will now be named after him. David has asked that we call it "BRONCO". We will come back to re-test on this WOD in 6 weeks.
Get ready and good luck!
Warm Up:
Shoulder Stretches
Deadlift
Deadlift High Pulls
Cleans
WOD:
AMRAP in 3 min.
5 Plank Rows
5 Squats
*Rest 3 Min
AMCalAP in 3 (Calorie Row)
*Rest 3 Min
AMRAP in 3
5 Push Press (95/65)
5 Squats
AMCalAP in 3
*Rest 3 Min
AMRAP in 3
5 KB High Pulls (M-50-100, W-30-50)
5 Squats
*Rest 3 Min
AMCalAP in 3
*Record total number of rounds (or half rounds) of the couplet and total calories of each row.
Get ready and good luck!
Warm Up:
Shoulder Stretches
Deadlift
Deadlift High Pulls
Cleans
WOD:
AMRAP in 3 min.
5 Plank Rows
5 Squats
*Rest 3 Min
AMCalAP in 3 (Calorie Row)
*Rest 3 Min
AMRAP in 3
5 Push Press (95/65)
5 Squats
AMCalAP in 3
*Rest 3 Min
AMRAP in 3
5 KB High Pulls (M-50-100, W-30-50)
5 Squats
*Rest 3 Min
AMCalAP in 3
*Record total number of rounds (or half rounds) of the couplet and total calories of each row.
Labels:
3152010 wod
Friday, March 12, 2010
Sat. 3-13-2010
Boot Camp: 4 rounds of:
Truck Push 100'
Run back loop
6- Tire Flips 200lb. Tire
20- Ring Rows
20- Dips
Truck Push 100'
Run back loop
6- Tire Flips 200lb. Tire
20- Ring Rows
20- Dips
Labels:
Sat 3132010 wod
Thursday, March 11, 2010
Fri. 3-12-2010 WOD
Core Lift: Cleans
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 3-5 Rounds
Rope Sled Pull
Box Jump x 10
KB Push Press x 10 each arm
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 3-5 Rounds
Rope Sled Pull
Box Jump x 10
KB Push Press x 10 each arm
Labels:
Fri 3122010 wod
19 yr. old Clean N Jerks 447 lbs. for World Record
This was an important meet for Caleb and Jon, as neither had yet qualified, and both needed to make PR lifts to qualify.
Jon need to both beat Big Phil from ECG’s total of 323 from American Open, and beat anything Big Phil did at this meet to get on the team. We opened at 141 in the snatch, for a stupid miss, the strength was there, but the bar was not in the right place. Jon made the lift on his 2nd attempt, then missed 146 on his third about the same way he missed his opener, not great snatches but luckily Phil also only made his opening weight of 145. If he had had a good day snatching, his lead would likely have been out of reach.
We new we had to total at least 324 going into the clean and jerk, and this meant a 183kg clean and jerk, 6kg over anything Jon had made in competition before. We also knew that if Phil ended up totalling over 323, our number would go up. We opened at 175, Phil ended at 179 for a 324 total, one more than he had made at the AO. This meant that we needed 184, we called for it and Jon went out and made it, 7kg more than he had ever made in competition, and 4kg more than he had ever made in training. What a day.
Caleb needed to make a 356 total to beat Zack Schluender for the second superheavy spot. Before the competiton, we had pretty much decided to open the snatches at 153, take 158 as a second attempt, then 161 as a third, as long as nothing major was wrong. I had also decided to take whatever he needed to make 356 as his second attempt on the clean and jerk, that would be 203 if he only made 153 snatch, 198 if he made 158 on snatch, and 195 if he made the 161… and to open with something around 10kg less than what he would need to qualify.
Well the warmups were great, with Caleb looking stronger than ever. 153 was a joke, 158 was even better, and 161 looked like a great pull with a great lockout, till it rolled behind him about 2 seconds after he locked it out. Very disapointing as Caleb had snatched 160 in training but has yet to break through that mark in competition.
In the clean and jerk, he finished warming up with 180, opened with an easy 190, then took 198 to make the Pan Am team. It was an easy success, the jerk was particularly impressive. I think Caleb drove the bar better than I have ever seen him before. We decided to try 203 for a new Junior American Record for his new third attempt. I knew he could do it but was worried about him having the same level of confidence. I shouldnt have worried, Caleb blew the weight away with one of the most awesome clean and jerks I have ever seen.
This was a great day and means Cal Strength has 3 men on the mens Pan Am team, since Donny had already qualified and didnt need to come to this meet. I couldnt have been more happy with the positive attitude and effort level of the lifters. I would also like to thank Rob Earwicker, who helped us out a ton in the warmup room by counting attempts and helping with the coaching. Thanks a lot Rob!
Glenn
Jon need to both beat Big Phil from ECG’s total of 323 from American Open, and beat anything Big Phil did at this meet to get on the team. We opened at 141 in the snatch, for a stupid miss, the strength was there, but the bar was not in the right place. Jon made the lift on his 2nd attempt, then missed 146 on his third about the same way he missed his opener, not great snatches but luckily Phil also only made his opening weight of 145. If he had had a good day snatching, his lead would likely have been out of reach.
We new we had to total at least 324 going into the clean and jerk, and this meant a 183kg clean and jerk, 6kg over anything Jon had made in competition before. We also knew that if Phil ended up totalling over 323, our number would go up. We opened at 175, Phil ended at 179 for a 324 total, one more than he had made at the AO. This meant that we needed 184, we called for it and Jon went out and made it, 7kg more than he had ever made in competition, and 4kg more than he had ever made in training. What a day.
Caleb needed to make a 356 total to beat Zack Schluender for the second superheavy spot. Before the competiton, we had pretty much decided to open the snatches at 153, take 158 as a second attempt, then 161 as a third, as long as nothing major was wrong. I had also decided to take whatever he needed to make 356 as his second attempt on the clean and jerk, that would be 203 if he only made 153 snatch, 198 if he made 158 on snatch, and 195 if he made the 161… and to open with something around 10kg less than what he would need to qualify.
Well the warmups were great, with Caleb looking stronger than ever. 153 was a joke, 158 was even better, and 161 looked like a great pull with a great lockout, till it rolled behind him about 2 seconds after he locked it out. Very disapointing as Caleb had snatched 160 in training but has yet to break through that mark in competition.
In the clean and jerk, he finished warming up with 180, opened with an easy 190, then took 198 to make the Pan Am team. It was an easy success, the jerk was particularly impressive. I think Caleb drove the bar better than I have ever seen him before. We decided to try 203 for a new Junior American Record for his new third attempt. I knew he could do it but was worried about him having the same level of confidence. I shouldnt have worried, Caleb blew the weight away with one of the most awesome clean and jerks I have ever seen.
This was a great day and means Cal Strength has 3 men on the mens Pan Am team, since Donny had already qualified and didnt need to come to this meet. I couldnt have been more happy with the positive attitude and effort level of the lifters. I would also like to thank Rob Earwicker, who helped us out a ton in the warmup room by counting attempts and helping with the coaching. Thanks a lot Rob!
Glenn
Wednesday, March 10, 2010
Thrs. 3-11-2010 WOD
WOD: Timed
1-Lap Around Bldg.
20-KTE’s or 3 Inverted Ring Pulls
Row 100m.
2-Laps Around Bldg.
20-KTE’s or 3 Inverted Ring Pulls
Row 200 m.
3-Laps Around Bldg.
20-KTE’s or 20-KTE’s 3 Inverted Ring Pulls
Row 300m.
1 mi. Run
20-KTE’s or 3 Inverted Ring Pulls
Row 400 m.
1-Lap Around Bldg.
20-KTE’s or 3 Inverted Ring Pulls
Row 100m.
2-Laps Around Bldg.
20-KTE’s or 3 Inverted Ring Pulls
Row 200 m.
3-Laps Around Bldg.
20-KTE’s or 20-KTE’s 3 Inverted Ring Pulls
Row 300m.
1 mi. Run
20-KTE’s or 3 Inverted Ring Pulls
Row 400 m.
Labels:
Thrs 3112010 wod
Tuesday, March 9, 2010
Wed. 3-10-2010 WOD
Core Lift: Push Press
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 3 Rounds
(Modify to Fitness Level)
21 x Thrusters –(Men 65-95, Women 45-65)
21 x Burpees
21 x Ring Dips
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 3 Rounds
(Modify to Fitness Level)
21 x Thrusters –(Men 65-95, Women 45-65)
21 x Burpees
21 x Ring Dips
Labels:
Wed 3102010 wod
Monday, March 8, 2010
Tues. 3-9-2010 WOD
Warm Up:
POSE Drills
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
1000m. Row
1 mi. Run
POSE Drills
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
1000m. Row
1 mi. Run
Labels:
Tues 392010 wod
EAYC Needs You!
EAYC Equipment & Competition Fund Raiser
Here is your chance to help support our local Lee County Youth. EA Youth Club needs your help and donations to purchase new equipment and cover competition costs for our EA Youth Club training program.
Here is a short list of some of the new equipment to be purchased:
Sponsor a Youth, Change a Life!
EA Youth Club Equipment Fund Raiser
Here is your chance to help support our local Lee County Youth. EA Youth Club needs your help and donations to purchase new equipment and cover competition costs for our EA Youth Club training program.
Here is a short list of some of the new equipment to be purchased:
- (2)-Yoke Carry
- (2)- Farmers Carry Handles
- (2)- Log Press
- (6)- Over Speed Bands
- (10)- Heavy Resistance Bands
- (1)- 50' Rope
- (1)- Prowler Sled
- Funds to Support Various CrossFit Youth Competitons
Sponsor a Youth, Change a Life!
EA Youth Club Equipment Fund Raiser
Labels:
EAYC Needs You
Sunday, March 7, 2010
Mon. 3-8-2010 WOD
Core Lift: Front Squat
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 4 Rounds
Pull Ups x 10
KB Swings (Men 50 lbs+, Women 30 lbs+) x 10
Pull Ups x 10
KB Cleans (Men 35 lbs+, Women 20 lbs+) x 10 each arm
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 4 Rounds
Pull Ups x 10
KB Swings (Men 50 lbs+, Women 30 lbs+) x 10
Pull Ups x 10
KB Cleans (Men 35 lbs+, Women 20 lbs+) x 10 each arm
Labels:
Mon 382010 wod
Saturday, March 6, 2010
Friday, March 5, 2010
Sat. 3-6-2010 Boot Camp
BOOT CAMP
• 20 KB Thrusters (M-40-60 / W-20-30) /Run 400m
• 20 KB Swings (M-40-60 / W-20-30) /Run 400m
• 20 KB Overhead Squats ( M-40-60 / W-20-30) /Run 400m
• 20 Burpees /Run 400m
• 20 Pullups (Chest to Bar) /Run 400m
• 20 KB Cleans (M-40-60 / W-20-30) /Run 400m
• 20 KB Thrusters (M-40-60 / W-20-30) /Run 400m
• 20 KB Swings (M-40-60 / W-20-30) /Run 400m
• 20 KB Overhead Squats ( M-40-60 / W-20-30) /Run 400m
• 20 Burpees /Run 400m
• 20 Pullups (Chest to Bar) /Run 400m
• 20 KB Cleans (M-40-60 / W-20-30) /Run 400m
Labels:
362010 Boot Camp
Thursday, March 4, 2010
Fri. 3-5-2010 WOD
Core Lift: Conventional Deadlift
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 3 Rounds best time
10-BB SDLHP
10- each arm KB MMA Rows
10-BB SDLHP
10-Ring Rows
Carl 530 New Deadlift PR (10 lb increase)
Patric 325 1st Deadlift PR
Ameer 290 New Deadlift PR (45 lb increase)
Arthur 425 New Deadlift PR (20lb Increase)
EA Youth New PR Deadlifts:
Lalo 250 New Deadlift PR
Macho 210 1st Deadlift PR
Fabian 345 New Deadlift PR (55 lb Increase)
Kevin 245 New Deadlift PR (75 lb. increase)
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 3 Rounds best time
10-BB SDLHP
10- each arm KB MMA Rows
10-BB SDLHP
10-Ring Rows
Carl 530 New Deadlift PR (10 lb increase)
Patric 325 1st Deadlift PR
Ameer 290 New Deadlift PR (45 lb increase)
Arthur 425 New Deadlift PR (20lb Increase)
EA Youth New PR Deadlifts:
Lalo 250 New Deadlift PR
Macho 210 1st Deadlift PR
Fabian 345 New Deadlift PR (55 lb Increase)
Kevin 245 New Deadlift PR (75 lb. increase)
Labels:
Fri 352010 wod
Wednesday, March 3, 2010
Tuesday, March 2, 2010
Wed. 3-3-2010 WOD
Core Lift: Bench Press
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
Cleans -135 lbs.
Ring Dips
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
Cleans -135 lbs.
Ring Dips
Labels:
Wed 332010 WOD
Monday, March 1, 2010
Tues. 3-2-2010 WOD
Warm Up:
POSE Drills
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders
POSE Drills
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders
Labels:
Tues 322010 wod
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