18-5-12 Friday

Posted on May 18, 2012 | 1 comment

Strength: TGU Work up to 1RM

WOD: 7min AMRAP

Kb swings (24/16kg)

*Run 200m every time you stop swinging.

17-5-12 Thursday

Posted on May 17, 2012 | 2 comments

WOD:
Barbell complex (adapted from CrossFitstrength.com)

Deadlift x 6
Hang cleans x 6
Front Squat x 6
Shoulder press x 6
Back Squat x 6
Rest 2 mins

Begin with an empty 15/20kg bar, add 2.5/5 kg after each cycle. Continue until unable to complete a cycle. Record max weight achieved.

16-5-12 Wednesday

Posted on May 16, 2012 | 1 comment

Strength: Wendler cycle

WOD:
Run 800m
30 KB swings (24/16kg)
20 T-t-b
Run 400m
20 swings
15 Ttb
Run 200m
10 swings
10 Ttb

15-5-12 Tuesday

Posted on May 15, 2012 | 3 comments

Strength: Push-jerks. Work up to 3RM.

WOD:  15-1 push-ups
1-15 sit-ups

For time.

14-5-12 ‘Death by power cleans’

Posted on May 14, 2012 | 1 comment

Strength: Wendler cycle

WOD:’Death by power-cleans’ (Compare to 21-2-2012)
1 PC in the 1st minute.
2 PC in the 2nd minute.
3 PC in the 3rd minute.
Continue until unable to beat the clock.

Firestarters

Strength/Skill: Deadlift

WOD: ‘Death by burpees’
1 Burpee in the 1st minute.
2 Burpees in the 2nd minute.
3 Burpees in the 3rd minute.
Continue until unable to beat the clock.

12-5-12 ‘Lumberjack 20′

Posted on May 12, 2012 | 1 comment

20 deadlifts (125/85kg)
400m run
20 KB swing (32.24kg)
400m run
20 OHS (40/30kg)
400m run
20 burpees
400m run
20 pull ups
400m run
20 box jumps (24/20″)
400m run
20 KB squat clean (20/12kg)
400m run

For time

Firestarters On-Ramp

Benchmark WOD

400m run
15 wall ball
15 push ups
15 sit ups
15 squats
Rest 1 min

4 rounds

11-5-12 Friday

Posted on May 11, 2012 | 1 comment

Strength: Wendler cycle

WOD: Tabatas: squat cleans/burpees
(20 sec squat cleans, 10 sec rest, 20 sec burpees, 10 sec rest, etc. 16 cycles, record total reps).