Archive for January, 2010

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Running drills

ball of foot hops with forward lean

pistol drill

WOD

Run 1200m

20 Pull ups

30 Medicine ball cleans

1200m Run

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20 Dips

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10 x 10 sec handstand holds

WOD

5 rounds

1  Bench Press

Max push ups

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100 situps in as few sets as possible

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Rest

or

30-20-10

Hang power snatch

Overhead squat

“Obsessed is just a word the lazy use to describe dedicated.”

Unknown

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3 x 5 Weighted push ups

WOD

Thrusters

5 x 3

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21-15-9

Squats

Push ups

Sit ups

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3 x 3 Deadlifts

WOD

2 x 1200m run

rest as required between sets

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Max push ups in 2 minutes.

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1 x CFWU (CrossFit Warm Up)

i.e. 10 pullups, 10 dips, 10 sit ups, 10 overhead squats

WOD

Death by clean and jerks.

With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.

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3 x max sets ring dips or push ups

Rest Day

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30 pull ups in as many sets as required.

WOD

4 rounds

600m (Around the block)

20 Burpees

10 Medicine Ball Cleans

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Handstands and cartwheels.

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Overhead Squat 50% bodyweight 10 reps concentrate on technique

WOD

7 rounds

10 Dumbbell/Kettlebell swings

10 Push ups

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3 x 10 walking lunges holding plate overhead.

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Skills dumbbell swings 10,8,6,4,2 increasing the wieght each set.

WOD

5 rounds for time

5 Deadlift

10 Burpees.

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Handstand practice