Todays Wod

Strength and conditioning

Bent over row 4×10

Pull ups 4×10

Band high pull 4×15

BB curls 4×10

DB hammers 4×10

Stiff leg deads 4×20

Crossfit

6 rounds for time:

10 Clean and jerks 135#/ 95#

50 yrds prowler shuttle 225#/ 165#

 

Todays WOD

Strength and conditioning

Incline DB flys 3×15

Flat DB flys 4×15

Band crossovers 3 x10

Hi, Med, Lo Position

Side lateral 3×15

Front lateral 3×15

Push downs 4×15

Crossfit

21-15-9

Back Squats 225#

Ring dips

 

Todays Wod

Strength and conditioning

Bent over row 4×10

Band high pull 4×15

DB rows 4×10

Pull ups 4×15

Crossfit

For time:

64- Pull ups

8- Overhead squats 205#

 

Todays Wod

Strength and conditioning

Bench press 4×10

Incline bench 4×10

Shoulder press 4×10

Y press 4×10

Center press 4×10

JM press 4×10

Crossfit

Five rounds for time:

15- thruster 135#

15 pull ups

15 burpees

Todays Wod

Strength and conditioning

Chest

Bench press-6×2

Dips 6×12

Shoulders

Front lateral 4×12

Side lateral 4×12

Tricep 

Center press 4×4

Push down 4×15

Crossfit 

For time:

50- Ball slams 40#

50-Toes 2 Bar

50- Ring rows

 

 

Todays WOD

Strength and conditioning

Leg ext 4×20

Back squats 4×10

Zercher squats 4×10

Leg ext 4×20

Crossfit

AMRAP 9 min

Double unders-15

Reverse wall climb+push up-5

Todays WOD

Strength and conditioning

Back

Deadlift 4×10

Bent over rows 4×10

Hamstrings

Good mornings 4×15

Lying leg curls 4×15

Biceps

DB curls 4×10

DB Hammer curls 4×10

Crossfit

4 rounds

100 yrds Farmers walk 70#/ 45#

100 yrd sprint

Rest 120 seconds between rounds

Todays WOD

Strength and conditioning

Chest 

Swiss bench 4×10-10

DB flys 4×15

Shoulders

BB front laterals- 4×15

Upright rows 4×15

Triceps

Push downs 4×15

Skull crushers 4×15

Crossfit

For time:

30 -Back squats B/W

1000 m row

30 Burpees

 

Todays Wod

Strength and conditioning

Arms

Superset 4×10

BB curls

BB reverse curls

Superset 4×10

DB curls

DB hammers

Triceps

Center press 4×10

JM press 4×10

Superset 4×10

Skull crushers

Tri ext

Crossfit

Complete 10-9-8-7-6-5-4-3-2-1- 

Power cleans 75% Bodyweight

Pull ups

 

Todays Wod

Strength and Conditioning

Back Attack

Bent over row 4×10

Superset 4×15

Band High pull

Ring rows

Hamstrings

Goodmornings 4×20

Stiff leg deadlift 4×15

Crossfit

21-15-9

Box jump 24/20

Front squats 135#/95#

SDHP 95#/65#

 

Todays WOD

Strength and Conditioning

Chest 

Superset 4×10

Incline Bench Press

DB flys

Band crossovers 4×15

Shoulders

Superset 4×10

Seated DB shoulder press

Seated Side laterals

Shrugs 4×20

Crossfit 

12 minute AMRAP

5-Ground to Overhead (any way Possible) 185lbs

7- Ball Slams 40lbs

9- Push ups

 

 

Todays WOD

Strength and conditioning

Superset 10×10

Seated BB curls

Band push downs

Superset 10×10

DB hammer curls

Close grip push up

Crossfit

Baseline

500 m. row

40 airsquats

30 sit up

20 push ups

10 pull ups

Todays WOD

Strength and conditioning

Shoulder press 4×10

Y press 4×15

Shrugs 4×20

Superset 4×15

Side lateral

Front laterals

Crossfit

For time:

Back squat -9 reps (Body weight)

50 yrd sprint

Back squat-6 reps (Body weight)

100 yrd sprint

Back squat-3 reps (Body weight)

200 yrd sprint

 

Todays WOD

Strength and conditioning

Bent over row 4×12

Band high pull 4×12

DB rows 4×12

Good mornings 4×12

Crossfit

21-15 -9

Sumo deadlift highpull

Burpee deadlift

Sit ups

 

Todays WOD

Strength and conditioning

Incline bench 4×10

DB flys 4×10

DB flat Bench press 4×15

DB flys 4×15

Crossfit

12, 9, 6, 3 for reps:

185 lb Push Press
Ring Dips

Todays WOD

Strength and conditioning

Squats 4×10

Bosu ball squats 4×20

Good mornings 4×15

Leg ext. 4×15

Crossfit

21-15-9

Bent Over row

Strict pull ups

8 rounds 

50 yrd sprint

 

Todays WOD

Strength and conditioning

“Armed and Dangerous”

Super set 4×10

BB curls

Reverse BB curls

Straight sets

Center press 4×10

JM press 4×10

Super Set 4×10

Band push down

DB hammers

Crossfit

Complete 5 rounds:

70% of 3 RM Deadlift – Max reps
60 second Row Sprint – Max Calories

total reps + calories= score

Todays WOD

Strength and conditioning

Shoulder press 4×10

Side laterals 4×15

Upright row 4×12

Shrugs 4×20

Crossfit

4 rounds 

50 yards Prowler 225/95

15 push ups

25 sit ups

 

Todays WOD

Strength and conditioning

Max deadlift 1 rm

Bent over row 4×10

DB row 4×12

Pull ups 4×10

Crossfit

Cardio PR Day

3 cardio exercises

 

Todays WOD

Strength and conditioning

Bench press 1 RM

DB flys 4×15

DB press 4×15

Dips 4×15

Crossfit

Crossfit Totals

1 RM on all lifts

Squat

Shoulder press

Deadlift

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UPCOMING EVENTS

June 23, 2012: Next Level Invitational, Iron Will 3: What defines a competitor? Is the will to win the major driving force? Or how about the fact that someone's hatred for losing is what keeps them from giving in. Our very own Steven Nguyen and Steve De La Torre will be competing!
www.legendarycompetitor.com
September 29, 2012: Marine Corps Bootcamp Challenge: 3-mile obstacle course on paved roads and hard-packed dirt - flat and fast. Over 40 obstacles, including hay jumps, tunnel crawls, log hurdles, 6 ft wall, trenches, cargo net crawls, and push up stations. USMC Drill instructions at each station to make sure you've completed your obstacles.
$39 for registration, individual, team of 3 or team of 5.
www.bootcampchallenge.com

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