1.Cardio/Respiratory Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy
FRIDAY 070330
3 Rounds for time:
50 m Walking lunge
15 Pullup
50 m Walking lunge
15 Wall Ball 20lb
50 m Walking lunge
15 Pushup
50 m Walking lunge
15 Push Press 95lb
Saturday: CrossFit in the park 10:00am, at Meadow Park SLO
Next Week: CrossFit Kids Fran Competition
THURSDAY 070329
5 Rounds
Row 500m
Rest 2 min between rounds.
WEDNSDAY 070328
Back Squat
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Deadlift
3-3-3-3-3
See the CrossFit Total article by Mark Rippetoe
from the CrossFit Journal #52
TUESDAY 070327
5 Rounds for time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
MONDAY 070326
3 Rounds for time:
Row 500 meters
12 Deadlift BW
12 Box jump 20in
12 Pullup
SATURDAY 070324
3 Rounds for time:
50m Sled pull
25 Ball Slam 20lb ball
50m Sled pull
25 Pull-up
50m Sled pull
25 OHS 75lb
50m Sled pull
FRIDAY 070323
3 Rounds for time:
Run 400 meters
21 Kb swing 1.5 pood
12 Pullup
Reminder: CrossFit in the park Saturday 10:00am
at Meadow Park SLO
THURSDAY 070322
Deadlift
3-3-3-3-3-3-3
The deadlift is a functional movement used everyday, whether picking up the car keys, a box of books, etc. If done correctly, this lift is always safe. In the event the weight is too heavy it will simply not move but no injury will occur. The deadlift is also a foundational supporting lift to developing the Olympic lifts, snatch and clean.
WEDNSDAY 070321
3 rounds for time:
15 Wall Ball 20lb
15 KB Swing 1.5 pood
15 Hang Clean 95 lb
15 Push-up
15 Sit-up
15 ft Rope Climb
TUESDAY 070320
“Tabata This” workout consists of the following:
Round 1 Tabata Pullup (8 sets of 20 sec on 10 sec rest)
Round 2 Tabata Pushup (8 sets of 20 sec on 10 sec rest)
Round 3 Tabata Sit-up (8 sets of 20 secon 10 sec rest)
Round 4 Tabata Squat (8 sets of 20 sec on 10 sec rest)
There is a 1 minute rest between rounds.
