3 rounds for quality...
5 x 15' rope climbs
21 ring dips
50 air squats
Wednesday, December 23, 2009
Tuesday, December 22, 2009
EPIC SNO-SHOE WOD
RX'D
12-24" POWDER
MAKE YOUR OWN TRAIL
STAY AWAY FROM LONG FLAT SECTIONS...CLIMB AND DIVE
2+ HOURS
Monday, December 21, 2009
Double Training Day
WOD#1 @ 10:30am
21 overhead squats
21 ring push ups
150m row
15 overhead squats
15 ring push ups
250m row
9 overhead squats
9 ring push ups
500m row
= 10:00
WOD#2 @ 5pm
60 sec amrap for the following exercises:
box jump 20" - 37
wall ball shots - 27
toes to bar - 19
push press - 25
burpees - 18
then...
5k row = 21:37
Sunday, December 20, 2009
Training Day
Above: Colleen training @ Cedar City CrossFit
7 rounds for time: increase the clean wt. each round by 10lbs.
7 Handstand push ups w/ green band
7 Squat cleans unbroken #65,#75,#85,#95,#105,#115,#125
Friday, December 18, 2009
Training Day
1. Deadlift AMRAP 75sec with #205: 21
2. Muscle ups AMRAP 150sec: 10
3. Double Unders AMRAP 225sec: 210
Thursday, December 17, 2009
Training Day
1rm power clean (15 minute cap)
145/2 155/2 165/1 175/1 180/1
1rm bench press
135/2 145/2 155/1 160/1
QUOTE FOR THE HOLIDAYS- "SUGAR IS FOR THE WEAK..."
145/2 155/2 165/1 175/1 180/1
1rm bench press
135/2 145/2 155/1 160/1
QUOTE FOR THE HOLIDAYS- "SUGAR IS FOR THE WEAK..."
Wednesday, December 16, 2009
Double Training Day
"C" Trail afternoon expedition...
Wod#1 -10am
1a. overhead squat 5 x 3 80% / 32x1 tempo
95/3 95/3 105/3 105/3 105/3
1b. 20lb -Wt. Chin Ups 5x3-4/ 41x1 tempo
2a. 75lb BB forward lunge 3 x 12 each leg
2b. ring dips 3 x 9-8-8 full range
3. back ext 3x15 /35lb db
1a. overhead squat 5 x 3 80% / 32x1 tempo
95/3 95/3 105/3 105/3 105/3
1b. 20lb -Wt. Chin Ups 5x3-4/ 41x1 tempo
2a. 75lb BB forward lunge 3 x 12 each leg
2b. ring dips 3 x 9-8-8 full range
3. back ext 3x15 /35lb db
Wod#2 - 6pm
"Tabata Mash "
push-ups
box jumps 14"
anchored ab-mat sit-ups
"Tabata Mash "
push-ups
box jumps 14"
anchored ab-mat sit-ups
Tuesday, December 15, 2009
Monday, December 14, 2009
TRAINING DAY X 3
WOD #1 for 1RM@ 9:30 am
1. power snatch:
105/2 115/1 120/1 125/xxx
WOD#2 for time@ 10:30 am
1000m row for time:
3:50
WOD#3 for time@ 11:00 am
30 ghd situps
50 dus
30 back ext
50 walking lunges
30 ghd situps
50 burpees
30 back ext
50 pullups
finish time- 15:14
Colleen D. -wod:
1a. close grip bench: 4 x 7 reps /rest 10sec
1b. step ups w/ med-ball 4 x 20 /rest 120sec
2a. strict pull ups 4 x 2-3/ rest 10 sec
2b. burpees 4 x 10 unbroken / rest 120sec
3a. 1/2 mile run for time /60sec rest
3b. tabata squats/total reps for all 8 sets
1. power snatch:
105/2 115/1 120/1 125/xxx
WOD#2 for time@ 10:30 am
1000m row for time:
3:50
WOD#3 for time@ 11:00 am
30 ghd situps
50 dus
30 back ext
50 walking lunges
30 ghd situps
50 burpees
30 back ext
50 pullups
finish time- 15:14
Colleen D. -wod:
1a. close grip bench: 4 x 7 reps /rest 10sec
1b. step ups w/ med-ball 4 x 20 /rest 120sec
2a. strict pull ups 4 x 2-3/ rest 10 sec
2b. burpees 4 x 10 unbroken / rest 120sec
3a. 1/2 mile run for time /60sec rest
3b. tabata squats/total reps for all 8 sets
Saturday, December 12, 2009
Zion Adventure and Skill Work
attempt #1...Rio is screaming... "mommy!!!"
Attempt #11...Got it!
Finals are done and enjoyed some wonderful winter time weather up in Zion!
Came Home and Trained some weaknesses...like the hanstands!!
20 wall ball shots
400m row
20 KTE
400m row
20 D.U's
400m row =6:48
then....
Muscle Ups x 10
Handstands x 10-15 worked with bands...no wall.
Subscribe to:
Posts (Atom)