Wednesday 121205

Due Diligence:
Jump rope 2:00
2 rounds:
10 cossack squats
10 dumbbell pushups
10 tuck ups
10 Chest to bar chins

Mobility:
Ankle mobility

Strength:
10 minutes or 50 reps
Weighted pistol, use a dumbbell

WOD:
12 minute AMRAP:
10 Hollow Rocks
10 toes to bar
10 double unders

post results to comments

Tuesday 121204

Bryan College Station Games 2012

Due Diligence:
Run 400m
2 rounds:
10 Walking lunges
10 dips
10 situps
10 inverted row

Mobility:
Dip position

Strength:
Push Press 5X3*
*Add 5-10 pounds to last week’s lifts

WOD:
7 rounds for time:
7 dumbbell push press 55#/35#
7 pullups
7 box jumps w/ step down 30/24

post results to comments

Monday 121203

2012 CrossFit South Central Regionals Day 2

Due Diligence:
row 500m, 20 strokes/minute
2 rounds:
10 wall squats
10 deficit HSPU negatives
10 tuck jump
10 strict pullups

Mobility:
front squat positions

Strength:
Front Squat 5X3*
*Add 5-10 pounds to last week’s lifts, we will max next week!

WOD:
Run 2K for time

post results to comments

Saturday 121201

This will be a weekend warriors WOD come out to the ROTC station!

WOD:
6 rounds, each a 3 minute AMRAP:
6 dips
sprint
6 jump squat, for max height
sprint

2 minute rest in between each round

post results to comments

Friday 121130

Due Diligence:
bike 1/2 mile
2 rounds:
10 kneeling jump
10 plyo pushups
10 v-ups
10 one-arm pullups

Mobility:
Mobilize pulling positions

Strength:
Power Clean 5X5*
*Add 5 pounds to last week’s lifts

WOD:
Find your 1RM hang squat snatch, take as much time as you need.

then:
100 hollow rocks

post results to comments

Wednesday 121128

Due Diligence:
Jump rope 2:00
2 rounds:
10 One-leg box jump
10 Dips
10 butterfly situp
10 chest to bar pullup

Mobility:
Hip mobility

Strength:
Candlestick to pistol
5 minutes or 50 reps

WOD:
10 rounds for quality:
5 hanging leg raise
5 Headstand pike press

post results to comments

Tuesday 121127

Due Diligence:
Run 400m
2 rounds:
10 depth jump
10 inchworm pushup
10 windshield wiper
10 inverted row

Mobility:
overhead mobility

Strength:
Push Press 5X5*
*Add 5 pounds to last week’s lifts

WOD:
5 rounds for max load and perfect technique:
5 dumbbell deadlifts
5 dumbbell hang squat clean
5 dumbbell jerk

rest as needed between rounds

post results to comments