Fri 18 May 2012
Workout Of The Day
Strength
Make up a missed strength element or work on skills
Conditioning
Death by 10 Meters:
- With a running clock, run +1 10 meter sprint each minute
- Penalties:
- If < (less than) 12 Rounds, then 100 Ring Rows and 100 Sit Ups
- < 14; 75 Ring Rows and 75 Sit Ups
- < 16; 50 Ring Rows and 50 Sit Ups
- < 18; 25 Ring Rows and 25 Sit Ups
Ohhh, you know this is in your future!!!
Thus 17 May 2012
Workout Of The Day
Strength
Press
- 3 at 70% 1RM
- 3 at 80% 1RM
- 3+ at 90% 1RM
Conditioning
10 Rounds for time:
- 5 Pull Ups
- 10 Kettlebell Swings
- 15 Push Ups
Wed 16 May 2012
Workout Of The Day
Strength
Front Squat
- 3 at 70% 1RM
- 3 at 80% 1RM
- 3+ at 90% 1RM
Conditioning
4 Rounds for time:
- 1 Snatch 95/65#
- 2 Overhead Squats
- 30 Walking Lunge steps
- 40 Double Unders
- 3 Rounds of the complex:
Tue 15 May 2012
Workout Of The Day
Strength
Muscle Ups
- 25
- If you can’t do MUPs, sub 3 Pull Ups and 3 Ring Dips per MUP. 75 of each or else stop when the WOD starts
Conditioning
17 Min AMRAP:
- 5 Toes to Bar
- 5 Box Jumps
- 2 Burpee Pull Ups every minute on the minute
Mon 14 May 2012
Workout Of The Day
Strength
Deadlift
- 3 at 70% 1RM
- 3 at 80% 1RM
- 3+ at 90% 1RM
Conditioning
5 Rounds for time:
- 3 Push Press 135/95#
- 5 Hang Power Clean
- 7 Deadlift
- 200m Run
Penalty – 5 Burpees every time you put the bar down or your hands come off.
Looking forward to watching Lindsey at the Games. She killed it this weekend
Weekend WODs 5/12 and 5/13
Saturday – 9am
Sunday – 9am
Bring a friend!
Fri 11 May 2012
Workout Of The Day
Strength
Make up a missed strength element or work on skills
Conditioning
Ladder down 10 – 1 for time:
- Kettlebell Snatch
- Toes to Bar
- 20 Double Unders after each rung
Thus 10 May 2012
Workout Of The Day
Strength
Deadlift
- 5 at 65% 1RM
- 5 at 70% 1RM
- 5+ at 75% 1RM
Conditioning
Alternating Tabata
- Wall Ball
- Push Up
Then 6 Rounds for time of:
- 10 Thrusters 65/45#
- 15 Russian Twists
Wed 9 may 2012
Workout Of The Day
Strength
Pull Ups
- 50
Conditioning
5 Rounds for time:
- 4 Cartwheels
- 100m Run
- 8 Sumo Deadlift High Pull 95/65#
- 100m Suitcase Carry
- 16 Ring Rows
- 100m Run
Tue 8 May 2012
Workout Of The Day
Strength
Press
- 5 at 65% 1RM
- 5 at 70% 1RM
- 5+ at 75% 1RM
Conditioning
17 Min AMRAP
- 6 Inverted Burpees
- 4 Push Press 135/95
- 2 Jumping Lunges per leg, every minute on the minute
Incredible athlete + inept judging = smoking time
-
Contact Us
eMail: steve@crossfitconejovalley.com
Phone: 818-292-6352 -
Recent Posts
-
-
-
