2/28/12

Wednesday, February 29

Happy Leap Year Day!

Practice Cartwheels for 10 min

WOD
AMRAP 3min
5 Cleans
20 Double Unders
rest 2 min
Repeat 2 more times

2/26/12

Monday, February 27

CrossFit Games Open WOD #1
AMRAP 7 minutes
Burpees

Here is a How To from games.crossfit.com


Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

2/24/12

Friday, February 24

WOD

AMRAP 3 min
3 Heavy Deadlifts
8 Box Jumps
rest 2 min

AMRAP 3 min
3 Heavy Deadlifts
8 Box Jumps
rest 2 min

AMRAP 3 min
3 Heavy Deadlifts
8 Box Jumps

2/21/12

Wednesday, February 22

Practice cartwheels for 10 minutes
then
21-15-9
Deadlift @ 70% of 1 RM
Pushups

2/20/12

2/15/12

Wednesday, February 15

Skill
Practice Handstands for 10 minutes

WOD
AMRAP 12 min
5 Power Snatch
10 Box Jumps
100m Sprint


2/9/12

2/6/12

2/3/12

Saturday, February 4


WOD
From the CFKids Gauntlet at the LA Fit Expo
6 Rounds
5 Clean and Jerks at 135# or scale to your strength
50# bag carry of 120' shuttle run. 30' in each direction twice per round.