WOD
Wednesday 200520
ENDURANCE-
W8 D2
Row, Run, or Bike
16 Rounds of
200 Meters @ RPE 9+
Rest :30
200 Meters @ RPE 3
*Here's how today's works
200 Meters all out. Rest...
Tuesday 200519
WOD-
10 Rounds For Time of:
10 Deadlifts 135#(95#)
8 Box Jump Overs 24"(20")
6 Power Cleans 135#(95#)
4 Strict Handstand Push-ups
2 Muscle Ups
AT HOME VERSION/OPTIONS-
10 Rounds For Time...
Monday 200518
ENDURANCE-
Wk 8 D1
Row or Run
4 x 10:00 at RPE 3 - 5
Rest 2:00 between each set
WOD-
As many rounds as possible in
20:00 of:
15 Front...
Sunday 200517
WOD-
CrossFit Games 2010
Pyramid Helen:
For Time:
Run 1200m
63 Kettlebell Swings 53#(35#)
36 Pull-ups
Run 800m
42 Kettlebell Swings
24 Pull-ups
Run 400m
21 Kettlebell...
Saturday 200516
WOD-
For Time:
20-19-18.....3-2-1
Air Squats
1-2-3....18-19-20
Deadlifts 135#(95#)
*At 3-2-1 go:
20 Air squats and 1 Deadlift,
19 Air squats and 2 Deadlifts,
18 Air squats and 3 Deadlifts, etc.
Friday 200515
ENDURANCE-
W7 D2
Run, Row, Bike
6 x 1200 Meters @ RPE 5 -7
Rest up to 4:00 between intervals
WOD-
3 x 7 min rounds of:
20 cal bike/row
15...
Thursday 200514
WOD-
For time:
30-20-10
Overhead Squat 115#(75#)
Chest-2-Bar Pull-ups
MODS:
For time:
30-20-10
Goblet Squat (anything heavy)
Pull-ups
Burpees
*Burpees are added to workout if not doing overhead squats
*Pull-up mods:
if using home...
Wednesday 200513
ENDURANCE-
W7 D1
Run, Row, Bike
20:00 at RPE 3 -5
Rest 3:00 then:
Then 2 rounds of:
2:00 at RPE 8+
Rest until fully recovered
1:00 at RPE 8+
Rest until fully...
Tuesday 200512
WOD-
"Capoot"
For Time
100 push-ups
Run 800 meters
75 push-ups
Run 1200 meters
50 push-ups
Run 1600 meters
25 push-ups
Run 2000 meters
*Know where you are at with
regards to push ups and
scale accordingly
**Use...
Monday 200511
ENDURANCE-
This week there are only 2 endurance pieces and they will be on Wednesday and Friday. You can look at them in Beyond the...