Wednesday, June 27th, 2012

PC WOD

21-15-9

Ring Push Ups (Full ROM)
Wall Ball Sit Ups (20/15)
Lateral Box Jumps (24"/ 20")

Row 2000m
Goat for 10 minutes



OR




10 Rounds

5 Lateral Box Jumps (24"/20")
25m Sprints
(60 sec rest between rounds)

Tuesday, June 26th,2012

PC WOD

3 rounds for time

10 Power Clean (135/95)
10 Shoulder to Overhead (135/95)
30 Double Unders

Monday, June 25, 2012

PC WOD
4 rounds for time of:
10 DB snatches (30lbs/20lbs) rt
Waiters walk 50m
10 DB snatches (30lbs/20lbs) left
Waiters walk 50m
30 jumping lunges
10 T2B

Strength: Deadlifts
5-5-5

Saturday, June 23, 2012

Partnered WOD
10 x 25m sprints
100 overhead squats (65/45)
Sandbag carry 100m
100 HR push ups
10 x 25m sprints
100 kb swings
Sandbag carry 100m
100 burpees
10 x 25m sprints
100 wall balls

Friday, June 22, 2012

PC WOD
5 rounds for time of:
Row 200m
10 back squats (135/95)
20 double unders

Cashout: butterfly sit ups w/
broomstick overhead
30 reps
Skill: L-sits 10seconds x 6


PC WOD 2
5 rounds for time of:
5 muscle ups
155 bench press x 15
225 back squats x 15

And for Clint:
1,000 burpees!

Thursday, June 21, 2012

Warm up x's 20
Samson stretch
Caterpillar
Shoulder ROM
Push ups
Sit ups
Air squats
Run 400

PC WOD
3 rounds for time of:
50m weighted lunges (30/20lbs)
10 burpee box jumps (24/20)
12 T2B
15 ring dips

Skill: GOAT work for 10 mins

Strength: weighted pull ups
3-3-3-3-3

Wednesday, June 20,2012

PC WOD
21 man makers (30/20)
21 burpees
800m run
15 man makers
15 burpees
400m run
9 man makers
9 burpees
200m run

Skill: rope climbs
Strength: back squats 1-1-1-1-1

Tuesday, June 19,2012

PC WOD
AMRAP in 20 mins
5 OH squats (95/65)
10 ball slams (30/20)
15 kb swings (1.5/1pd)

PC WOD #2
AMRAP in 15 mins
Use the same weight for all reps (95/65)
5 snatch grip deadlifts
5 hang power snatch
5 overhead squats
5 behind the head jerks

CF.com
"Nick"
12 rounds for time of:
10 dumbbell squat cleans (45lbs)
6 HSPU on the dumbbells

Monday, June 18, 2012

"Daniel"
For time:
50 pull ups
Run 400m
21 thrusters (95/65)
Run 800m
21 thrusters (95/65)
Run 400m
50 pull ups

Cashout: GHD sit ups ME

Strength: Bench press
10-20-30

Saturday, June 16th, 2012

PC WOD

Crossfit Dodgeball!

Friday, June 15th, 2012

PC WOD

50 BB Russian Twist
50 Good Mornings

Then
3 Rounds
FOR TIME
50 lunge in place and military press (45/35)
40 Dynamic Push ups
(45 lb plate/35 lb plate)
30 Ring Rows

Thursday, June 14th, 2012

PC WOD

FOR TIME

800 m Run
Then
21-15-9
Wallballs (20/14)
SDLHP (96/65)
Then
800 m Run

Tuesday, June 12th, 2012

PC WOD

FOR TIME:

20-12-6

Wall Climbs
Catapult a sandbag
T2B
Double Unders
Run 200m with a sandbag

Monday, June 11th, 2012

PC WOD

FOR TIME:

400 meter run

2 Rounds of:

25 m Walking Lunge

25 m Burpee Broad Jump

25 m Walking Lunge

25 m Bear Crawl

Then:

400 meter run

ALSO...

 for those of you who didnt get a chance to do "HOPE" this weekend.

"HOPE"

3 Rounds of

Burpees

75 lbs Power Snatch

24" Box Jumps

75 lbs Thruster

Chest to Bar Pull Ups

(FIGHT GONE BAD FORMAT)

CF.com

For Time:

15 ft Rope Climb - 5 Ascents

145 lbs Clean and Jerk - 5 Reps

15 ft Rope Climb - 4 Ascents

145 lbs Clean and Jerk - 4 Reps

15 ft Rope Climb - 3 Ascents

145 lbs Clean and Jerk - 3 Reps

15 ft Rope Climb - 2 Ascents

145 lbs Clean and Jerk - 2 Reps

15 ft Rope Climb - 1 Ascent

145 lbs Clean and Jerk - 1 Rep

Friday, June 8th, 2012

PC WOD

FOR TIME:

100 Box Jumps (24"/20")
5 Pull ups on the Minute

Thursday, June 7th, 2012

PC WOD


4 ROUNDS FOR TIME:

400m Run
30 DB Lunges (30/20)
20 KB Swings (1.5 pood / 1 pood)
10 T2B
5 Ball Slams (30/20)

Wednesday, June 6th, 2012

PC WOD

FOR TIME:

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

Burpees

50 meter sprint after each set

Tuesday, June 5th, 2012

PC WOD

21-15-9

KB Swings (1.5 pood / 1 pood)

WB Situps (20# / 14#)

400meter run

(After 21-15-9)

21-15-9

SDLHP (1.5 pood / 1 pood)

Ball Slams (30# / 20#)

400meter run

(After 21-15-9)

21-15-9

DB Squat Cleans (30# / 20#)

Hand Release Push Ups

Monday, June 4th , 2012

PC WOD

30 Rounds for Time

1 Squat Clean (135 / 95)

2 Lunges (With bar in racked position)

1 Press



Friday, June 1st, 2012

PC WOD

21-15-9

Bench Press (BW)

Dips (GHD)

Ring Rows

Box Jump Squats (24"/20")

400m-300m-200m Run between sets

CF.com

Rest Day