DAC CrossFit Monthy Archives

Wednesday , October 27, 2009

Wednesday, October 28

WOD
8 rounds for time
10 clapping push ups
10 db hang squat clean

Tuesday , October 27,2009

Tuesday, October 27

WOD GO HEAVY!
5 Rounds of
1 squat clean
1 push press
1 squat clean
1 push jerk
1 squat clean
1 split jerk
REST 3 Mins
AMRAP Double Unders in 5 mins

Friday October 23, 2009

Friday, October 23

WOD
7 rounds for time;
10 db thrusters - 40#/h
10 chin ups

Saturday, October 24
“Murph” @ Slide Hill Park

Thursday, October 22, 2009

Thursday, October 22

Saturdays Workout at Slide Hill Park

Lift
Deadlift 3x5

WOD
for time:
50,35,20 rep rounds for time;
Box Jumps
SDLHP - 75#
Push Jerk - 75#
Double Unders

Wednesday October 21, 2009

Wednesday, October 21

Run
Tabata Run

WOD
Row 500 m
50 pull ups
Row 500 m
50 push ups
Row 500 m
50 unanchored sit ups
Row 500 m
50 squats

Tuesday October 20, 2009

Tuesday, October 20

Tuesday and Thursday 6:00 a.m. class cancelled

Lift
Bench Press 5x3

WOD
10 Bench Press - 155#
9 Squat Cleans - 75% BWT
8 Bench Press - 155#
12 Squat Cleans - 75% BWT
6 Bench Press - 155#
15 Squat Cleans - 75% BWT
4 Bench Press - 155#
18 Squat Cleans - 75% BWT
2 Bench Press - 155#
21 Squat Cleans - 75% BWT

Monday October 19, 2009

Monday, October 19

Remember-Tuesday and Thursday 6:00 a.m. classes cancelled

WOD
Row 400 m
21 thrusters - 115#
9 chest to bar chin ups
rest 3 min
Row 400 m
18 thrusters - 115#
12 chest to bar chin ups
rest 3 min
Row 400 m
15 thrusters - 115#
15 chest to bar chin ups
rest 3 min
Row 400 m
12 thrusters - 115#
18 chest to bar chin ups
rest 3 min
Row 400 m
9 thrusters - 115#
21 chest to bar chin ups

Sunday Rest Day

Friday October 16, 2009

Tuesday and Thursday 6:00 a.m. classes canceled

Workout Saturday 10:30 Toomey Field at UCD


Friday, October 16

WOD
3 rounds
30 sec max squats
30 sec rest
AMRAP Ring Dips
60 sec rest
5 min rest, then 5 rounds
10 GHD Raises
10 sec rest
AMRAP hanging knees to elbows (till you drop off bar and no steadying yourself)
90 sec rest
5 min rest
7 minutes of
burpee pullups

Thursday October 15, 2009

Tuesday and Thursday 6:00 a.m. classes cancelled


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 October 13, 2009

Tuesday, October 13

WOD
10 rounds for time;
105# Power Snatch x 1
105# OHS x 2
105# Snatch Balance x 2
105# Hang Snatch x 1

Monday October 12, 2009

Monday, October 12

WOD
4 rounds of 5 muscle ups with 60 sec rest between rounds
Rest 3 minutes
Clean 50% BWT x 5
Clean 60% BWT x 5
Clean 70% BWT x 5
Clean 80% BWT x 5
(90 second rest between sets)
3 min rest
Split Jerk 50% BWT x 3
Split Jerk 60% BWT x 3
Split Jerk 70% BWT x 3
Split Jerk 80% BWT x 3
(120 second rest between sets)
3 min rest
3 rounds 50 wall balls to 10 ft you pick weight
(240 second rest between sets)

Saturday October 10, 2009

Angie

100 pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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