C-Training 6-28-2011

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Jun 282011
 

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 15

    SMR (5 min)
    500m Row/Run
    10 PT/GM/CT
    20 SUP
    10 WS
    10 Sumo Squats
    10 IW PSU
    12m High Kick /Butt Kick



    Practice each movement in WOD


WOD: ‘Fight Gone Bad’ 3 Rounds

    WB (14/20)
    SDHP (55/75)
    BJ (20″)
    PP (55/75)
    Row (cal)

C-training 6-27-2011

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Jun 282011
 

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 20

    SMR (5 min)
    500m Row/Run
    5 PT/GM/CT
    20 PSU/AS/SUP
    150 Jump Rope
    25m High Kick /Butt Kick (alternating 12m)



    Practice each movement in WOD


WOD: ‘Robert’s Camden’ 21-15-9

    KB (16/24 kg)
    Suicide runs
    C&J (65/95 lb)

C-Training 6-25-2011

 CrossFit  No Responses »
Jun 262011
 

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 20 min as a group

    SMR & Stretch (10 min)
    500m Row/Run
    10 PT/GM/CT
    10 WS
    150 Jump Rope
    10 PSU/SU
    25m High Kick /Butt Kick
    Stretch as needed10



    Practice each movement in WOD


WOD: 4 Rounds for time

    25 DU
    20 Jack Knife
    15 WB
    250m Row

C-Training 6-22-2011

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Jun 222011
 

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 20 min as a group

    SMR and stretching as needed (9 min)
    25m High Kick/butt kicks
    12m Cradles/SL/LL/IW/Crab Crawls
    10 PSU/SU
    80 alternating side gallops
    80 running backwards



    Practice each movement in WOD


WOD: Lunge Singlet

    1/4 mile or 400m walking lunge

C-Training 6-20-2011

 CrossFit  1 Response »
Jun 222011
 

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 20 min

    SMR 3 Primaries (5 min)
    400m Run/Row
    5 PT/GM/IW/SL
    Band Work for shoulders
    10 PSU/Butterfly SU
    5 AS/’SLOW’ WS



    Practice each movement in WOD


WOD: ‘NANCY’ 5 rounds for time

    400m Run
    15 OHS (65#/95#)

C-Training 6-18-2011

 CrossFit  No Responses »
Jun 182011
 

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 20 min

    SMR 3 Primaries (5 min)
    400m Run/Row
    25 DU
    10 OHS/WS/Rollups/PSU
    25m High Kick/Butt Kicks



    Practice each movement in WOD


WOD: ‘Benton’ 5 rounds for time

    Bear Crawl 100ft
    Standing Broad Jumps 110ft (for every 5 do 3 burpees)
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