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2011 crossfit games

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SATURDAY 7/30

*active stretching

*joint warm-up

*3rds for time
-1 mile run
-20 push ups
-20 dips
-10 Burpee broad jumps

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FRIDAY 7/29

*active stretching

*10mins as many rounds as possible
-5 push ups
-5 straight leg sit ups
-5 body weight squats
-5 squat jump jacks

*3 rounds for time
-20 jumping jacks
-2x length bear crawl of the gym
-40 scissor kicks
-5 lunges each leg

*stretch

P.S. if you feel like you cannot complete both workouts within an hour with the active stretching then scale your reps down so u can do so.

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WEDNESDAY 7/27

*active stretching

* for time
100 push ups
1 mile run
100 bent knee sit ups
1/2 mile run
100 body weight squat
1 mile run

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MONDAY 7/25

*active stretching w/ agility ladder

*1 mile run

*10 rds 2min w/ 1mon rest
-30 jump rope and amrap Burpee box jumps

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SATURDAY 7/22

*active stretching

*half a mile run

*7rds
-60 jump rope
-5 burpees
-50m med ball throws

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FRIDAY 7/22

*active stretching w/ agility ladder

*5mins squat jump jacks

*10x sprints 30sec rest

*core work
-bent knee sit ups
-side crunch
-toe touches
-ISO plank
-side ISO R&L

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WEDNESDAY 7/20

*active stretching w/agility ladder

*warm-up
5mins squat jump jacks

*team workout
amrap 20mins
-Row for cal
-burpees
-dips

*stretching/foam roll

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MONDAY 7/18

*active stretching

*1 mile run

5 rounds for time
-15 wall balls
-100 jump rope

*1 mile run right after workout

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PR Fitness BBQ

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SATURDAY 7/16

*active stretching

*1mile run

*body weight squat holds
-technique and form

*partner bent knee med ball throws
-100reps total

*partner Burpee broad jumps
10x

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FRIDAY 7/15

*active stretching

*10mins jump rope

*5rds
-Walking lunges w/ weight
-10 box jumps
-50 knees to elbows

*stretching/foam roll

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WEDNESDAY 7/13

*active stretching/joint warm-up

*row 2k meters

*AMRAP 15 mins teams
-AMRAP kettlebell swings
-5 push ups
-run 100m

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MONDAY 7/11

*active stretching
*joint warm-up

*tabata
8rds 20sec on and 10sec off
-push ups
-sit ups
-body weight squats
-reverse pull

*foam roll/stretching and technique work

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sorry guys

I apologize for not posting up a workout for Saturday guys. Been in a seminar all weekend. I'll be on it this week :)

Thanks
Peter

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FRIDAY 7/8

*active stretching

*1 mile run

*5 rounds
-500m row
-10 walking lunges w/ weight overhead

*3 way dumb bell shoulder complex

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WEDNESDAY 7/6

*active stretching

*1 mile run

*WOD for time
-25 burpees
-10 box jumps
-20 burpees
-20 box jumps
-15 burpees
-30 box jumps
-10 burpees
-40 box jumps
-5 burpees
-50 box jumps

*stretching

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Happy 4th of July

Have a great 4th of July everybody and be safe

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SATURDAY 7/2

*active stretching

*1 mile run

*WOD modified filthy fifty
Instead of 50 reps, 25reps of each
-box jumps
-reverse pulls
-kettle bell swings
-walking lunges
-knees to elbows
-push press
-back ex.
-wall balls
-burpees
-jump rope

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FRIDAY 7/1

Reminder, today is the last day of morning bootcamp for session 2, please sign up for session 3 and it starts on Wednesday the 6th of July, Monday is a holiday and there will be no bootcamp.

*active stretching

*1 mile run

*med ball clean squat practice

*WOD 5rds for time
-10 med ball clean squats
-100 jump rope

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