CrossFit Six

Deads and Double-Unders, Friday, 05/25/12, W7

Skill/Strength:
Dynamic Effort: Deadlift, 12 sets of 2-3 reps at 60% of 1 rep max, work on explosiveness

WOD:
12 Deadlifts, 225/155
40 Double-Unders
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

Post time to Beyond the Whiteboard.

CrossFit One World, Thursday, 05/24/12, W7

Warmup:
Two rounds of:
Shuttle run
10 Squats

Hi knees, Skip, Butt Kickers, Karaoke

WOD:
400 meter Run
7 Burpee Box Jumps
300 meter Run
7 Burpee Box Jumps
200 meter Run
7 Burpee Box Jumps
100 meter Run
7 Burpee Box Jumps
100 meter Run
7 Burpee Box Jumps
200 meter Run
7 Burpee Box Jumps
300 meter Run
7 Burpee Box Jumps
400 meter Run

Post time to Beyond the Whiteboard.

5 X 10, Wednesday, 05/23/12, W7

Skill/Strength:
Ring Push-Up

WOD:
Five rounds, each for time, of:
10 Air Squats
10 Hand-release Push-ups
10 Ring/Bar Rows
10 Ring Push-ups
10 Chest-to-Bar Pull-ups
10 Lunges (per leg)
10 Burpees

Rest 0:30 between rounds. Bring a stop watch if you have one. Post time to Beyond the Whiteboard.

GHD, Push-up, Double-unders, Saturday, 05-19-12, W7

Skill/Strength:
GHD Sit-Up

WOD:
Five rounds for time of:
10 GHD Sit-Ups
15 Hand-Release Push-Ups
50 Double Unders

Scale asNecessary. Post time to Beyond the Whiteboard.

Running Jackie, Friday, 05/18/12, W7

Skill/Strength:
Press: Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2-1 reps, progress to your 1 rep max.

WOD:
“Running Jackie”
For time:
800 meter Run
50 Thrusters, 45/35
30 Pull-Ups

Post time to Beyond the Whiteboard.

Fight Gone Bad, Wednesday, 05/16/12, W7

WOD:
Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for three rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Burpee: (Reps)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.