W.O.D. Monday 2/6/2012
10 RFT
10 Hang Snatches (85/45)
100 Meter Run
Strength
25 Sotts Press (85/45)
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W.O.D. Sunday 2/5/2012
Rest Day
W.O.D. Saturday 2/4/2012
“Rahio”
AMRAP In 12 Minutes
12 Box Jumps (24/18)
6 Thruster (95/65)
6 Bar Facing Burpees
Rest 5 Minutes
10 x 40 Meter Partner Resistance Band Sprints
W.O.D. Friday 2/3/2012
3 RFT
50 Deadlift (185/115)
100 Mountain Climbers
Strength
40 Strict Pull Ups (ADV- Weighted 35 LBS)
W.O.D. Thursday 2/2/2012
For Time
5K – Use Mapmyrun.com To Find A Run Near You
W.O.D. Wednesday 12/1/2012
Rest Day
W.O.D. Tuesday 1/31/2012
For Time
50 Back Squats (135/65)
100 Double Unders
50 KB Swing (55/35)
100 Double Unders
50 Wall Ball (20/10)
100 Double Unders
50 Back Squats
Strength
100 Sit Ups
W.O.D. Monday 1/30/2012
2 RFT
10 Muscle Ups
10 Heavy Stone To Shoulder
Rest 5 Minutes
For Time
Run 800 Meters
50 Get Ups (Ground To Fighting Stance)
50 Floor Wipes Using PVC Bar
Run 800 Meter
W.O.D. Sunday 1/29/2012
Rest Day
Active Recovery – Bike, Swim, Play Sports, Ect..
W.O.D. Saturday 1/28/2012
Apana (Scaled For Time Restraints)
4 Rds – Barbell Complex (95/55) 6 Of Each Movement – Dl, Up Right Row, Squat Clean, Front Squat, Push Press, Back Squat
Rest 5 Minutes
Clean – 5,5,3,3,2,2,1,1,1
Rest 5 Minutes
15 Cleans @ 75% 1 RM, 100 DB Thrusters, 800 Meter Sandbag/Med Ball Carry Run
Rest 5 Minutes
5 RFt
CrossFit “Kelly”
400 Meter Run , 30 Box Jumps (24/18), 30 Wall ball (20/10)
Stretch And Recover
