Posts Tagged ‘health’

Nicole

Posted: 06/21/2017 in CrossFit Trainers, WOD
Tags: ,
SKILL

EMOTM for 10 minutes

hand stand variation of your choice :30 practice

WOD

“Nicole”

AMRAP in 20 minutes of:

400m run

max unbroken set of pull-ups

 

Longs

Posted: 04/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags: ,
Warm-up      

Dynamic warm-up coaches choice

WOD

5 rounds each for time of:

run 800m

Rest as needed between efforts

 

 

WOD 131224

Strength
Clean and Jerk

Conditioning
5nds
400 m row
20 Air Squats
6 Hang Clean and Jerks

Endurance

Marathon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x 20:10, if on C2 use meters or watts

Triathlon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

The Outlaw Way
CrossFit Endurance

WOD 131223

Strength
Snatches

Conditioning
5 rds
10 OHS
200m run
10 Pull-ups

Endurance

Marathon Training
Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Triathlon Training
Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131220

Strength
Clean & Jerk

Conditioning
4rds.(15 minute cap)
90 Single Unders
5 Burpees
10 pull-ups
10 Push-Ups
rest 1 minute (each round should be as fast as possible)

Endurance
Marathon Training
Run (SUN): 5M TT
Row (SUN): 5k TT

Triathlon Training
Swim (SAT): 1000m @ 85% 800m TT pace

The Outlaw Way
CrossFit Endurance

WOD 131220

Strength
Clean & Jerk

Conditioning
12 minute AMRAP of:
50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

Endurance
Marathon Training
Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Row (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

Triathlon Training
Bike (FRI): Repeat 3:00 on, :90s off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131219

Strength
Squats

Conditioning
15 min AMRAP
25 Wall Balls 20/14#
25 kb Swings
Rest 1:00 between rounds.
then
100 Sit-ups for time

Endurance
Marathon Training
Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Row (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

Triathlon Training
Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131217

Strength
Deadlifts

Conditioning
AMRAP
5 box jumps
10 cal. Row
15 burpee onto a plate
20 wall-balls

Endurance
Marathon Training
Run (TUE): Repeat 200m, recover :90s until form/pace deteriorates
Row (TUE): Repeat 250m, recover :90s until form/pace deteriorates

Triathlon Training
Swim (OFF): OFF

The Outlaw Way
CrossFit Endurance

WOD 131216

Strength
Snatches

Conditioning:
10 min AMRAP
1 Rope Climbs
2 Snatches 60% 1RM
3 Back Squats 60% 1RM
4 Push ups

Endurance
Marathon Training
Run (TUE): Repeat 200m, recover :90s until form/pace deteriorates
Row (TUE): Repeat 250m, recover :90s until form/pace deteriorates

Triathlon Training
Bike (MON): Repeat 800m, recover :90s until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131213

Strength
Snatches

Conditioning:

4 rds.
1:00 ME HS holds
1:00 ME alt. One Arm Kettlebell Swings
1:00 ME OHS
1:00 ME TTB
1:00 Rest

Endurance
Marathon Training

Run (SUN): 5M @ 85% 5k TT pace
Row (SUN): 5k @ 80% 2k TT pace

Triathlon Training
Row (SUN): 5k TT pace

The Outlaw Way
CrossFit Endurance