RUN DRILLS & OLY LIFTING

Running Drills

• Hops 3x
• Wall Pull Drills 3x20/sd
• Wall Lean Pull Drills 3x20/sd
• Front Lunge 3x10/sd

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Snatch 3-3-3-3-3 reps

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"DEATH BY PULLUPS"

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed to comments.

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Tabata Run
8 rounds: 20 sec on, 10 sec off / 12 Incline, 6.0-9.0mph

"MR. JOSHUA"

5 Rounds for time:

400m run
30 GHD Situps
15 Deadlifts (250# Rx'd.)

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LIFTING

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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WOD

For time:

• 25 V-Ups
• 25 R & L KB Snatches
• 25 Pushups
• 50 KB Swings
• 50 Burpees
• 25 R & L KB Clean & Press
• 50 (25/sd) Mountain Climbers

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Overhead Press coach Mark Rippetoe

"LYNNE"

5 Rounds:

• BW Bench Press, Max Reps
• BW Pullups, Max Reps

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Mark Rippetoe: Weighted Press 1

"TOSH"

Run: 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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WOD

3 Rounds for time:

• 800m run
• 21-15-9 reps - Deadlift (225# Rx'd)

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"MURPH"

For time:

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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WOD

Warm Up

• 800m walk/jog
• SMFR
• M-Drill, Box Drill
• Dynamic Warm Up
• Burgener Warm
• Skill Transfer Drills

21-15-9 reps for time:

• 400m run
• Thrusters
• Deadlifts
• Box Jumps

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"NANCY"

Warm Up

• 800m walk/jog
• SMFR
• M-Drill, Box Drill
• Dynamic Warm Up
• Burgener Warm
• Skill Transfer Drills

WOD - "NANCY"

• 5 round for time
• 400m run
• 15 OH Squats

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"GRACE"

Warm Up

• 800m walk/jog
• Burgener Warm Up
• Skill Transfer Drills
• Speed Ladder & Focus Mitts

Drills

• Hang Cleans
• Push Jerk

WOD - "GRACE"

• 30 reps for time
• Clean & Jerk

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LIFTING

Warm Up

• 800m walk/jog
• CFE Run Drills
• Burgener Warm Up
• Skill Transfer Drills

WOD

• Back Squats 3x5

Chinups 3xMax
45 Degree Situps 3x5
Reverse Hyper-extensions 3x8

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"TABATA SOMETHING ELSE"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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LIFTING

PVC Overhead Squats 25-25-25-25 reps

Rest 1 minute between rounds. Work depth and form.

Jump Squats 1 minute for max reps.

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Crossfit Nutrition

For more information on nutrition check out www.zonediet.com

WOD

In this workout you move from each of the five stations after a minute. This is a five minute round from which one minute break is allowed before repeating. The stations are:

3 rounds:

Wallball (Reps)

Sumo Deadlift High Pull (Reps)

Pushups (Reps)

Situps (Reps)

Hill run or incline tredmill run at 12 degree incline

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the hill run where going up is a point, going down is a point, or going up and down is two points.

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"THE BEAR"

5 rounds:

7 reps of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest 3-5 minutes between rounds and increase load for each round. During each round, you may not set the bar down until the round is completed.

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FUNDRAISER WORKOUT

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. The stations are:

3 rounds:

Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Pushups (Reps)
Situps (Reps)
Hill Run (# of hill runs - up and down = 2 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, except on the hill run where going up is a point, going down is a point, or going up and down is two points.

"KAREN"

For time:

150 Wallball shots

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Is it the shoes? It's gotta be the shoes.

WOD

For time:

800m run
Shoulder Press, 21 reps
800m run
Push Press, 21 reps
800m run
Push Jerk, 21 reps

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LIFTING

Deadlifts 3-3-3-3-3-3-3 reps

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WOD

For time:

Run 200m
50 Squats
Run 200m
40 Squats
Run 200m
30 Squats
Run 200m
20 Squats
Run 200m
10 Squats

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