03-30-12 CrossFit

CrossFit Intervention Day 18

5 RFT
10 Snatch balance (8#)
20 ball slams (10#)
30 mats broad jump (short width of mat)

27:21min

03-28-12 CrossFit

CrossFit Intervention Day 17

AMRAP in 10min
5 pullups (jumping)
5 HSPU (blue/blue bands)

then

AMRAP in 10min
5 floor windshield wipers (knees slightly bent)
5 dips (24" box, feet on ground)

8 rounds + 5 pullups, then 8 rounds + 3 windshield wipers

03-26-12 CrossFit

CrossFit Intervention Day 16

For time:
400m run
then
2 Rounds
     40 KB OH Lunges (10#)
     20 slapping pushups (hand release on knees)
     40 KBS (10#)
     20 total Alt 1-arm KB clean thrusters (10#)
then
400m run

21:17min

03-23-12 CrossFit

CrossFit Intervention Day 15

AMRAP in 20min
10 T2B (knees up)
3 Pullups (jump with blue band)
13 Deadlift (45#)

5 rounds + 10 T2B

03-21-12 CrossFit

CrossFit Intervention Day 14

12 min run

1440meters, outside

03-19-12 CrossFit

CrossFit Intervention Day 13

5 RFT
4 HSPU (blue/blue band)
80yds plyo skips
25 Good mornings (15#)

13:00min

03-16-12 CrossFit

CrossFit Intervention Day 12

10 RFT
8 burpees (6 step backs)
3 bleacher runs (half bleacher runs)

18:11min

03-14-12 CrossFit

CrossFit Intervention Day 11

3 Rds Max Reps
1 min Rt Arm DB power snatch (8#)
30 sec rest
2 min FS (8# on 3-45# plates)
30 sec rest
1 min Left Arm DB power snatch (8#)
30 sec rest

85 reps

03-12-12 CrossFit

CrossFit Intervention Day 10

2 RFT
7 Muscle ups (false grip pull ups)
30 Mountain climbers
3 OHS (8# black  bar on 3-45# plates)
6 Front squat (8# black bar)
9 Back squat (8# black bar)
30 Mountain climbers
12 HSPU (green/blue bands)

14:36min

03-09-12 CrossFit

CrossFit Intervention Day 9

3 RFT
400m run
21 KBS (18#, 3rd round only 15 reps)
42 Sit ups (anchored on track, 2nd round 22 reps, 3rd round 21 reps)

22:14min

03-07-12 CrossFit

CrossFit Intervention Day 8

10-8-6-4-2
1 arm DB OHS each side (8# on 14" purple box)
Sit ups (anchored, with abmat)
Push ups (regular with green/blue bands)

13:41min

03-05-12 CrossFit

CrossFit Intervention Day 7

3 RFT
10 burpee DL (55#, step back)
20 push press (10#)
30 jump rope

12:17min

03-02-12 CrossFit

CrossFit Intervention Day 6

AMRAP in 10min
10 ball slams (10#)
10 pull ups (box)

then

AMRAP in 10min
10 KB SDHP (18#)
10 HSPU (green/blue bands)

5 rounds + 5 ball slams, then 4 rounds + 10 SDHP