Todays WOD

Strength and Condition

Bench press 4x 10-10 (Med-Wide Grip)

Superset 4×15

DB flys

DB press

DB Skull Crusher 4×15

Reverse Tricep Pushdown 4×15

Hang clean and press 4×15

 

 

 

Tuesday, November 18th, 2014 Uncategorized No Comments

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

 

UPCOMING EVENTS

January 5th, 2015, 12 Week Challenge: Ready to start the New Year with a new focus on Nutrition & Fitness? Join the CFI5 12 Wk. Challenge. The Challenge starts Monday, January 5th, 2015. It takes 4 weeks for you to notice changes, 8 weeks for your friends and family to notice and 12 weeks for the world to notice. Give us 12 weeks and we'll give you a Brand New YOU!!! See Coach Tai for further details on the challenge and the fitness and nutrition plan that it includes.

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