Skill:
15 mins Muscle-up practice
WOD:
4 rounds for reps
40 secs Max Effort, Wall Balls
Rest 20 secs
40 secs Max Effort, Ring Dips
Rest 20 secs
40 secs Max Effort, Power Cleans (155/105)
Rest 20 secs
1-31-12
1-30-12
Resting 60 seconds between sets:
Shoulder Press 2-2-2-2-2-2-2-2-2-2
4 rounds for time of:
5 Front Squats, 185/120
8 Strict Pull-ups
40 Double-unders
1-27-12
Complete the 3 rounds of the following:
Sprint 150m
15 Kettlebell swings, 1.5/1 pood
Sprint 150m
15 Hand-release push ups
Sprint 150m
15 AbMat sit ups
Rest 60 secs between each round.
1-26-11
“Fight Gone Bad”
Three rounds of:
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),
Row (Calories).
1 minute rest in between rounds.
1-25-12
Skill
Butterfly/Kipping Pull-ups
WOD
Complete 5 rounds for time of:
6 Handstand push ups
12 Chest-to-bar pull ups
24 Walking Lunge (35#)
1-24-12
Strength
Front Squat (5 X 3 reps)
WOD
Complete 5 rounds for time of:
135 Deadlift, 9 reps
135 Hang power snatch, 6 reps
135 Overhead squat, 3 reps
1-23-12
Complete for time
Run 1 mile
Complete AMRAP in 10 mins of:
6 Deadlifts, 50% of 1RM
12 Toes to bar
Run 1 mile
Okay, we have created a CrossFit Virtus You Tube channel, CrossFitVirtus2011. We are experimenting with a few videos and uploads, so please be patient as we upload videos to the channel. Chrissy, Julie, Julie and Cathy…No, you will not get bonus points for this one :).
1-20-12
“Fran”
Three rounds for time of:
21-15-9 reps
Thruster, 95/65
Pull-ups
Fran – 2:57 from Lindsey Smith on Vimeo.
1-19-12
Skill
Pose Running Method
WOD
Sprint intervals (10 ea)…
Athletes will sprint (down & back). Work/Rest cycle will be 15:45. Therefore, athletes will begin the next sprint at the top of the minute. There is a strict enforcement on the Work/Rest cycle. If the sprint is greater than 15 secs, or the athlete cannot begin at the top of the minute, then there will be a 5 burpee penalty imposed and to be conducted after the workout.
Pose Running Drills: http://www.posetech.com/training/archives/cat_pose_running_drills.html
