Fri 27 Jan 2012
Workout Of The Day
Strength
Make up a missed element or work on skills
Conditioning
Ladder down 10 to 1:
- Back Squats 135/95#
- Pull Ups
- 3 Box Jumps between rounds
We talked about this deadlift in the gym. Andy Bolton’s 1008# deadlift…
Thus 26 Jan 2012
Workout Of The Day
Strength
Snatch
- 3,3,3,3,3
Conditioning
4 Rounds for time:
- 25 Kettlebell Swings
- 50 Double Unders
- 400m Run
Wed 25 Jan 2012
Workout Of The Day
Strength
Press
- 3 at 70% 1RM
- 3 at 80% 1RM
- 3+ at 90% 1RM
Conditioning
17 Min AMRAP (As Many Rounds As Possible):
- 3 Burpees
- 6 Knees to Elbows
- 1 HSPU every min on the min
Tue 24 Jan 2012
Workout Of The Day
Strength
Deadlift
- 3 at 70% 1RM
- 3 at 80% 1RM
- 3+ at 90% 1RM
Conditioning
16 Min AMRAP (As Many Rounds As Possible):
- 100m Run
- 5 Deadlift 135/95#
- 5 Lateral Hops over paralette
Mon 23 Jan 2012
Workout Of The Day
Strength
Front Squat
- 3 at 70% 1RM
- 3 at 80% 1RM
- 3+ at 90% 1RM
Conditioning
“Tabata This”
- Squat
- Row (calories)
- Pull Ups
- Push Ups
- Sit Ups
Fri 20 Jan 2012
Workout Of The Day
Strength
Make Up or Skill
Conditioning
Reps of 2 to 20 by 2s for time:
- Kettlebell Swing
- Sit Ups +45/25#
- Box Jump
Thus 19 Jan 2012
Workout Of The Day
Strength
Challenge WOD #2: CrossFit Total
- 3 Attempts to find your 1RM Back Squat
- 3 Attempts to find your 1RM Press
- 3 Attempts to find your 1RM Deadlift
Wed 18 Jan 2012
Workout Of The Day
Strength
Pull Ups
- 25 weighted if possible, strict if not, else least band possible
Conditioning
300 Double Unders for time. Every stop perform:
- 3 Burpees
- Shutle Run
Tue 17 Jan 2012
Workout Of The Day
Strength
Press
- 5 at 70% 1RM
- 5 at 80% 1RM
- 5+ at 90% 1RM
Conditioning
18 Min AMRAP:
- 200m Run
- 10 Hang Power Snatch 75/55#
- 10 Knees to Elbows
Mon 16 Jan 2012
Note: There will be NO 6:30am Class today
Note 2: Today is the first day of the Challenge! Pick up your weekly log sheet at the box. Take your before/after photos and biometric data.
Workout Of The Day
Strength
Front Squat
- 5 at 70% 1RM
- 5 at 80% 1RM
- 5+ at 90% 1RM
Conditioning
Challenge WOD #1: Cindy
20 Min AMRAP (As Many Rounds As Possible:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
-
Contact Us
31143 Via Colinas, Unit 510
Westlake Village, CA 91362
Phone: 818-292-6352
eMail: steve@crossfitconejovalley.com
-
Recent WODs
-
-
-
-
-
