10,20,30
Sunday, January 31st, 2010Warm up: Shuttle drills and sprints & stretching.
WOD: 3 Rounds -weight (115/85)
10 Jerks
20 Hang cleans
30 Deadlifts
Archive for January, 2010
Rest Day
Friday, January 29th, 2010Go check out the sick Vid. that Justin put up on Facebook of last nights workout!
If you need to workout today…… go for a run 
Hung & I at Crossfit Level 1 Cert. with Speal.
F.U.C.T “Functional Understanding of Crossfit Training”
Thursday, January 28th, 2010Ever Feel like your workout is going to leave you F.U.C.T up?
Warm up:
plyo shoulders, pigs on skates (sick,sick), wrist stretch on floor, squats,
30 sec. handstand hold
WOD
1 lap
max pullups in 90 seconds
1 lap
max pushups in 90 seconds
1 lap
max push press in 90 seconds (95,65)
1 lap
max sdlhp in 90 seconds (75,45)
POST TIMES and REPS!
Cool down
hand stand practice, stretch and drink lots of H20!
Sled it go!
Wednesday, January 27th, 2010Warm up:
jog 1 lap, 25 du’s, 20 air squats, passthurs with pvc
snatch drills with light weight working on form (65,45)
WOD:
200 meter sled pull (45,25)
wall balls- 25
ghd-25
wall balls-25
200 meter sled pull (45,35)
*options are ghd to horizontal or abmat situps, lower wall ball shots
Cool down:
Run 2 laps
stretch!
“I got this”
AMRAP 15 2-4-6-8
Tuesday, January 26th, 20102 (Muscle up, Ring Dip)
4 Burpee Box Jumps
6 Dead lifts (185,135)
8 Sit-ups
B options 4 each pbar dips, weight adj.
Crossfit Disco
Monday, January 25th, 2010No this is not for Monday but I had to show you what I think one of our crazy chipper days should be! Here is link to video…check it out!
Crossfit Disco!
70 double unders
60 KB swings (1,1/2 pood)
50 Box jumps
40 wallball burpees (yep that’s right)
30 Pullups CTB
20 Clean & Jerks (135,95)
10 clapping push up
BEFORE & AFTER PICTURES OF OUR BOYS! LOL
Bend Chipper
Sunday, January 24th, 2010
25 of each of the following:
Squat Clean (135,95)
KB Swings (1.5,1 pood)
Situps
burpees
back squat with plate (15,10)
pushups
double unders
push press (135,95)
box jumps (24″,20″)
Ball slams (30,25)
Option B* weight adjusted to 45lbs or above, kb1 pood,knee pu’s & dev ball throw
GOOD LUCK! BE STRONG!
AMRAP 15
Saturday, January 23rd, 2010warmup: jog a lap, pullups, ring dips, pushups, stretching hips & hams
Strength: Front Squat 5×3 then rep out
AMRAP 15
5 slam balls (25,20)
5 kb swings (2,1.5)
1 lap around driveway carrying plate (35,25)
jog lap for cool down and stretch then 3 30sec handstand holds on wall!
*B option is 1 pood kb with full swing to top
BEND CHIPPER ON SUNDAY with Rx plus option! 10:30 AM!- Yep I know you are all excited now! Darn Crazy CrossFitters!
4 sho!
Friday, January 22nd, 2010
WOD – 3 rounds for time:
4 HSPU
8 CTB/ or 5 mu’s
12 heavy KB swings
16 box jumps
here come the pics!
Thursday, January 21st, 2010
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