GunxCrossFit
Ground Hog Day!
Strength: Overhead Squat, 5 X 3
Conditioning: For Time;
50 Squats
50 Double Unders
50 Burpees
GunxCrossfit
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February 01, 2012
January 31, 2012
Wednesday, 2/01/12
Strength: KB Clean and Jerk, 5 x 10 (5L/5R), or 5 X 5 if you do double KB C & J.
Conditioning; 5 Rounds for time;
10 TGUs (5L/5R)
20 KB Snatches (10L/10R)
20 KB Lunges (10L/10R)
20 H2H KB Swings
" Lead by example…and make sure your friends squat to depth.'
January 30, 2012
Tuesday, 1/31/12
Strength: Back Squat, 3 X 80%, 85%, 90%
Conditioning; In 12 minutes;
Row 1,000 meters, then
AMRAP 5 Pull Ups
10 Push Ups
15 Squats
January 29, 2012
Monday 1/30/12
Strength: Romanian Deadlift, 5 X 5
Conditioning: : Five rounds for time of:
5 Push Presses, 132/88 pounds
7 Burpees
9 Ring Rows
January 28, 2012
Sunday, 12/29/12
REST DAY
January 27, 2012
January 26, 2012
Friday, 1/27/12
Strength: Front Squat, 3 X 5
Conditioning: For time;
Row 500 meters
50 Sit ups
Row 500 meters
50 Lunges
Row 500 meters
50 Squats
January 25, 2012
Thursday, 1/26/12
Strength: Deadlift, 1 X 5
Conditioning: (From GymnasticsWOD)
For QUALITY
10-to1:
Standing Inverted Iron Cross (with dumbells)
Toes to Bar
It's coming...
January 24, 2012
Wednesday, 1/25/12
Strength; Hang Power Clean, 5 X 3
Conditioning: 3 Rounds for time;
Row 500 meters
21 Kettlebell Swings
12 Pull Ups
Jess pulls 300#.
January 23, 2012
Tuesday, 1/24/12
Strength: Back Squat, 5 X 75%, 5 X 80%, 5 X 85%
Conditioning: Partner WOD
AMRAP in 12 Mins.:
While one partner holds a front plank,
the other performs
5 pull ups
10 push ups
15 squats
and then switch.
