CrossFit Energy » WOD

09/08/10 W.O.D. 6Rds. Lunges w/ K.B.’s / Broad Jumps 60′ of both…

Debbie — Wed, 08 Sep 2010 21:38:47 +0000

Warm-up:

Hip mobility w/ Lacrosse Balls

Deep Stretching to loosen up the hips

Inchworms

W.O.D.

6 Rds

60′ Weighted Lunges w/ K.B.’s (52/35)

60′ Broad Jumps

Group A (roll-ins on the rower between ea. round)

Group B (Floor wipers (25 ea. side) at the end of the W.O.D.)

Group C (200 meter run between rounds)

09/07/10 W.O.D. Rowing!!!!!!!!!!! Tabata :20/:10 Knees to Chest – Push-ups – Box Jumps – AbMat Sit-ups – Wallballs – Jumping Squats – Mountain Climbers

Debbie — Tue, 07 Sep 2010 21:31:03 +0000

Warm-up:

Hip & Shoulder Mobility Drills

Inchworms

Lunges w/ Samson Stretch

W.O.D.

4 Rds ea. Station

Knees-to-Chest (on Rower)

Push-ups

Box Jumps

AbMat Sit-ups

Air Squats

Push-ups

Mountain Climbers

Jump Squats

Burpees

Wallballs

Labor Day W.O.D.

Debbie — Tue, 07 Sep 2010 21:22:48 +0000

Labor Day W.O.D.

100 Air Squats

90 Jumping Pull-ups

80 Squat w/ Press

70 Toes to Bar

60 Push-ups

50 Box Jumps

40 AbMat Sit-ups

30 K.B. Swings

20 Muscle Snatches

10 “Smiles”

2 Rds..

09/04/10 9:45 Saturday Bootcamp 5 Rds Cindy – Annie – 5 Rds Cindy for time:

Debbie — Sat, 04 Sep 2010 16:16:05 +0000

Warm-up:

Inchworms

Stretch

Jump Rope

Go over workout

W.O.D.

5 Rds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

-then

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

-then

5 Rds of “Cindy”

for time:

09/04/10 Saturday 8:45am Bootcamp – 5Rds 5 Clean & Press / 400m Run

Debbie — Sat, 04 Sep 2010 16:10:46 +0000

Warm-up:

Inchworms

Shoulder mobility w/ the band

Practice Clean & Press

W.O.D.

5 Rds

5 Clean & Press (or Jerk) – (135,95)

400 m Run

For time:

Click here to view the embedded video.

09/03/10 W.O.D. Fight Gone Bad (3 alt.) Row, Push Press, Thrusters, Box Jumps, Jump Squats

Debbie — Fri, 03 Sep 2010 22:55:43 +0000

Warm-up:

Inchworms

Shoulder Mobility Work

Medicine Ball Rotational Throws

Med Ball Passes

Line Drill

W.O.D.

3 Rds continuous running clock 1 min. ea.

Row for calories

Push Press

Thrusters (same weight)

Box Jumps

Jumping Squats

09/02/10 Bootcamp Workout 5 Rds ea. of 1 min. Rowing / Tricep Presses – then 1 min of Jumping Pull-ups / Double Unders

Debbie — Fri, 03 Sep 2010 22:32:17 +0000

Warm-up:

Line Drill

Shoulder Mobility Work

Static Stretching

W.O.D.

5 Rds each

1 min. Rowing

1 min. Tricep Presses

-then

3 Rds

1 min. Jumping Pull-ups

1 min. Double Unders

-then

Line Drill Core Work

09/02/10 Afternoon W.O.D. Turkish Get-ups 15 per side

Debbie — Fri, 03 Sep 2010 22:24:39 +0000

Warm-up:

Line Drill

Inchworms

Shoulder Mobility w/ Bands

Static Stretching

W.O.D.

“Turkish Get-ups” w/ Barbell

15 reps per side (65, 35)

then

Floor Wipers

3 Rds of 15 ea. side

09/02/10 Morning W.O.D. 1min. Rowing – 1 min. Jump rope / Floor Wipers (15ea. side) x 3Rds

Debbie — Fri, 03 Sep 2010 22:14:51 +0000

Warm-up:

Inchworms

Foam Roller Therapy

Static Stretching

W.O.D.

Until you reach 2000 meters perform the following:

1 minute of Rowing

1 minute of Jump Rope

***As many rounds as it takes***

then

Floor wipers

3 Rds ea. of 15 reps per side

09/01/10 W.O.D. (alt.) Fight Gone Bad.. Thrusters, D.U.’s, Box Jumps, Push-ups, Rowing

Debbie — Wed, 01 Sep 2010 14:13:38 +0000

Warm-up:

Line Drill

Inchworms

Lunges w/ Samson Stretch

Foam roller therapy

W.O.D.

1 minute at each exercise : running clock w/ a 1 minute rest between sets

D.B. Thrusters

Box Jumps

Push-ups

Double Unders

Calories on the Rower

3 Rds..