Day 5: Bayer

Posted: September 24, 2012 in CrossFit Teams
Back Squat x 6 reps weight distance Instructions
Back Squat 18-20 What weight? Choose the weight for whatever is challenging to achieve the last rep within the count range. Rest 90-120sec between sets, load and unload weight as needed.
Back Squat 12-15
Back Squat 8-10
Back Squat 8-10
Back Squat 12-15
Back Squat 18-20
4 Rounds For Time reps weight distance Instructions
Front Squat 7 65# Weight must be cleaned from the ground on the Front Squat. For Russian Twists, heels must be elevated off the ground.
Russian Twist 15/side 25#
Run 200m

Day 4: Bayer

Posted: September 18, 2012 in CrossFit Teams

Warm Up:

500m Row/400m Run

10 Scorpions

10 Leg Swings

15 Squats

15 Sit Ups

 

Strength:

Deadlift

5×5

 

WOD:

400m Run

50 Weighted Lunges

50 KBS

50 Push Ups

50 Sit Ups

50 Box Jumps

400m Run

 

Bayer: Testing Results

Posted: September 14, 2012 in CrossFit Teams

Need to schedule a make up day for Newton.

Day 3: Bayer; Day 2: Bobcats

Posted: September 11, 2012 in CrossFit Teams

Testing Continued-Bayer

WOD
1000m Row
50 Thrusters
40 Sit Ups
30 Box Jumps
20 Burpees
10 Dips
800m Run

Day 2: Bayer

Posted: September 11, 2012 in CrossFit Teams

Testing

Day 1: Bayer, Bobcats 16s and 14s

Posted: September 4, 2012 in CrossFit Teams

Warm up:

Ladders

 

Wod:

Partner Up

25m AMRAP

while your partner runs a 400m partner 2 performs the following AMRAPwhile until they get back. They will pick upfrom where you left off

10 pushups

10 squats

10 kbs (25,35,40#)

BC: Monday/Wednesday

Posted: May 15, 2012 in Bobcats

Warm Up:
600m Run
2m Max Sit Ups
2m Max Squats
2m Max Push Push Ups

WOD:
5 Rounds
400m Run
21 KBS
12 Pull Ups

1000m Row for time

BC: Monday & Wednesday

Posted: April 30, 2012 in Bobcats

Warm Up
600m Run
Tabata Sit Ups
Tabata Box Jumps

WOD:
Cindy

20m AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Day 5: BC Monday/Wednesday

Posted: April 9, 2012 in Bobcats

Warm Up

WOD:
30m AMRAP
altername with a partner

5 Push Ups
10 KBS
15 Squats
400m Run

Day 4: BC Monday/Wednesday

Posted: March 26, 2012 in Bobcats

Warm Up
Ladder

BD/KB Walking Lunges: 6 Lines

Prowler Pushes

15m AMRAP
Partner up and alternate rounds
200m Med Ball/Sand Bag Run
10 Thrusters w/ 15 lb Plate