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SATURDAY 06.02.2012

"Get Some"
20 min AMRAP:
20 lunges
15 kb swings
10 push press (with each arm)
400m run

FRIDAY 06.01.2012

1. Double Unders

5 Rounds

1 min Double Unders
1 min Rest 

 

2."I said, 'Like-Angie'"

For time:

100 pullups
100 pushups
100 flutter kicks
100 leg levers
100 squats

Complete all reps of each exercise before moving to the next.

THURSDAY 05.31.2012

1. Deadlift 
5-4-3-2-1
work up to a 5 rep max, then do your following sets with that weight

2. 10 rounds for time
4 Power Clean 185/115
Sprint 40 yards
c/o CrossFit Football

WEDNESDAY 05.30.2012

1.  "Drop me Off"
3 rounds:
3 depth jump into bound for distance
6 plank metronome          
    
2. SPRINTS
10 x 100m
rest 0:45
hold splits within 2-3 seconds"

 

TUESDAY 05.29.2012

1. Snatch Skill work

2. "...Contact"
6 rounds: of the following with each arm
5 1-legged dl 
4 1-arm swings
3 cleans
2 snatches
1 push press
1 round = both arms

 

 

SATURDAY 05.26.2012

"What's up, Doc?"
800m run
220m broad jumps
1 burpee after every 5 broad jumps taken 
220m carry (135/95 or 1.5/1.0kb each hand)
1 burpee every time you put the weight(s) down
800m run

 

FRIDAY 05.25.2012

 

 

SEALFIT FRIDAYS

Do as much as you can within the hour.

 

"PURE"

1. Baseline: 

ROM Drills

Run 400m

8 min AMRAP
5 pull up 
10 push up
15 squat.

2. Work capacity: 

7 rounds for time
7 power clean (135#/95#)
7 pull ups
7 ring dips
7 toes 2 bar

3. Durability: 

1 mile sprint
100  leg levers
100 good morning darlings

 

(courtesy of sealfit.com)

THURSDAY 05.24.2012

 

do the shuffle

 

1. single-arm KB Press

2 rounds of
5-4-3-2-1 ladder

 

2. "Max Out"

2 rounds
220m Run
30 wall ball 

(courtesy CFEB)

 

WEDNESDAY 05.23.2012

joe D is having FUN

"Tabata Mash-Up"

Alternating Rounds of 20 seconds of work and 10 seconds of rest:

Deadlift 225/135
Burpee

TUESDAY 05.22.2012

 

NO CLASS 

(due to the KB clinic at DRG).

 

Get your rest and see you bright and early on Wednesday