Wed. 3-31-2010 WOD

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

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.

BIG D Hits the BIG 500

BIG D Hits a 500lb. Raw Squat P.R.
Age 16, B.W. 189

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

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)

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

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

What is Crossfit, and is it good for triathletes

What is Crossfit, and is it good for triathletes

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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

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!

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

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

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

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

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)

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

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.