Friday October 9,2009

WOD
5 rounds for time of
Run 400m
30 SDHP
30 Push Press

Thursday October 8

Thursday, October 8

WOD
10 min row warm up @ 50-100% efforts
(sprint for 15 sec @ 100% effort every 2 min, rest of time at 50% working on pace/stroke)
http://library.crossfit.com/premium/video/AgainFaster_CFNE_RowingFast.mov?e=1254678871&h=06af1b2e79767ed964e68b8f9c0c65c7
determine pace X = 1/2 your best 1K row time + 7 sec
(ex. if my best 1K is 3:10, 1/2 = 1:35 + 7 sec = 1:42 which equals X pace)
1K row @ X pace
2 min rest
800 m row @ X pace
1:45 rest
600 m row @ X pace
1:30 rest
400 m row @ X pace
1:15 rest
200 m row @ X pace
3 min rest
5 min recovery row

Tuesday and Wednesday October 6 and 7

Tuesday, October 6

Lift
Deadlift
3x5

WOD
3 rounds for time;
50 db walking lunges-1/3 bodyweight
35 back extensions
20 ball slam

Wednesday, October 7

WOD
Max reps;
30 sec handstand push ups/30 sec rest x 5
3 min rest
Max reps;
30 sec ring dips/30 sec rest x 5
3 min rest
Max reps;
30 sec push ups/30 sec rest x 5
3 min rest
for meters;
row max in 2 min

Thursday Oct 1 Friday Oct 2 Saturday Oct 3

Thursday, October 1

WOD
Max load:
3 Hang Power Snatch, 1 Hang Snatch, 3 Overhead Squats, 1 Snatch Balance x 3; 1.5 minutes of rest between sets (http://www.youtube.com/watch?v=j6epczoayrk)
5 min rest
AMRAP in 5 minutes
1 rope ascent
10 ring pushups
5 min rest
Tabata Run

Friday, October 2

WOD
“Kelly”
5 rounds for time of
Run 400m
30 Box Jumps
30 Wall Balls

Saturday, October 3
Meet at the Davis Library parking lot at 10:30 am for our workout