Skill: Back Squat 5×5
WOD: “Annie” 50-40-30-20-10
Double Unders
Situps
For time
Friday 12-14-12
Great Job everyone on getting through the first full week at CrossFit 217!!
Skill: Shoulder Press 3, 3, 3
WOD:
3 Rounds
5 Kettlebell Swings (1.5pd/1pd)
10 DeadLifts (185/135)
25 Double Unders (50 singles)
Thursday 12-13-2012
Now that we have covered all 9 fundamental movements on to some more new movements!
Skill: Snatch and Kipping
WOD: Death by Burpee
Why not? Haven’t done any yet so who’s ready???
Wednesday 12-12-2012
Skill: Deadlift, Sumo Deadlift High Pull, The Clean
WOD:
“One Fight Gone Bad”
Wall Ball 20/14
Sumo Deadlift high-pull 2pd/1pd
Box Jump 20/12
Push Press 75/45
Row
1 min per movement, 1 round
Tuesday 12-11-2012
Skill: Press, Push Press, Push Jerk
WOD:
“Rowing Nancy”
500 meter row
10 Overhead Squat (95/65)
Monday 12-10-2012
Skill: Air Squat, Front Squat, Overhead Squat,
WOD:
500m row,40 squats, 30 situps, 20 pushups 10 pullups, We are going to cover the 9 fundamental movements of Cross Fit this week. Starting with the Squats!!!