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Friday, June 25 2010 |
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Strength/Mobility: Max hold planks (front, left, right) Mobility- Shoulders and calves.
WOD:
As many rounds as possible in 15 minutes:
Max Push Ups
Sprint 100 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.
Post rounds and the total push ups to comments.
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Thursday, June 24 2010 |
CrossFit Disco
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans 75% of body weight
Pull Ups
Post times and loads to comments.
Don't forget we are using the big garage door as our entrance now, so park in back and come on in!
We have also color coded the bumpers and carts to ensure all of the plates can be put away at the end of the session...word!
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Wednesday, June 23 2010 |
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Strength: If you missed Press 5-3-1+ (75/85/95%) Go for Max REPS on your last set on Monday, do it. If you did press, coaches choice.
WOD: ~courtesy of CrossFit Football
On The Minute
Perform the following on the minute for 10 minutes:
3 Squats - 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups
*For every round not completed assess a 5 handstand push up penalty.
* Sprint 25 yards out the garage door and 25 yards back
An article worth the read...
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Tuesday, June 22 2010 |
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"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Monday, June 21 2010 |
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Strength: Press 5-3-1+ (75/85/95%) Go for Max REPS on your last set.
WOD:
3 Rounds for time of:
60 sec. sit ups
60 sec. DB swing (55/35)
60 sec. squats
60 sec. Rest
Post Results to comments.
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Saturday, June 19 2010 |
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10 mins of shoulder and hip mobility, then:
Find the following:
Snatch: 1RM
Clean + Jerk: 1RM
Front Squat: 1RM
Good luck to all the CF 405-er's running the Red Earth this morning! 405 Strong Represent!
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Friday, June 18 2010 |
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Strength: 10 min shoulder mobility, then 4 max hold handstands. Use the wall, and or partners as needed.
WOD:
"Annie"
50-40-30-20-10 reps for time of:
Double-Under
Sit-up
Post results to comments.
Don't forget the Red Earth Run is this Saturday at 7am. We have several from CF 405 running. Don't miss out on the fun!
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Thursday, June 17 2010 |
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Strength: Coaches Choice
WOD:
4 rounds of:
20 Ring Rows unbroken
15 Wall Balls unbroken
Take as much time as needed between rounds to ensure reps are UNBROKEN!
47 405-er's on the white board yesterday! This is how the board should look EVERY day, keep working hard!
We are placing a fish oil order. If you would like in on it, leave $25/bottle (cash) at 405 by Friday. Order will be placed Friday evening. Here is a LINK to the product. (We recommend orange flavor)
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Hang Cleans and 15 min AMRAP |
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Wednesday, June 16 2010 |
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Strength: Hang Clean 3-3-3-3-3 reps
WOD:
AMRAP in 15 mins of:
7 Front Squat (185/135)
7 Burpee Pull ups
Post results to comments.
~Courtesy of CFFB
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Tuesday, June 15 2010 |
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Strength: Do yesterday's back squat if you missed it. Coaches choice if you didn't miss it.
WOD:
Mash-up:
Box Jump
Shoulder Press
A mash-up is 2 Tabata intervals put together, where you alternate between exercises for each work cycle.
Please vote CrossFit 405 as OKC's best fitness center or club. CLICK HERE TO VOTE and tell all of your friends and family to as well!
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