Warm UP: 10 Minutes Sand Bag work any way you want it.
8 min AMRAP
15 Swings 53#/35
20 OH Lunge 45#
15 Pull Up
5 minute rest
8 min AMRAP
200m ROW
3 Muscle UP + 1 Dip at top each rep
10 30” Box Jump
Blood Thirsty Thursday
Filed under Crossfit, Crossfit Games
Tuesday 1-17-2012 Memorial/Hero WOD
Warm up: 3 rounds 200m row sprint + 10 PVC Pass Thru + 10 PVC OH Squat
Active MOBwod Posterior Chain
The Nehasil
3 rounds for time, in Honor of Fallen Livonia, MI Police Badass Larry Nehasil..go hard in the mutherfuckin paint
25 Deadlift 225/165
50 HR Push Up
400m Run
Filed under Crossfit, Crossfit Games, Gym Jones
“Titrate”
1-10-2012
Comp week.
TRVwarmUP: 3 rounds
2 touch n go Rope Climbs
10 GHD back extensions
10 GHD Sit ups
TRVsimcon: 21-15-9
Deadlift 185/135
Box Jump 30/24
30x double under after ever set of box jumps
Looks like…..
21 DL – 21 BJ – 30DBL
15 DL – 15 BJ – 30DBL
9 DL – 9BJ – 30 DBL
Roll out … video submit your wod to CrossFit Believe Competition Series if you want to win some cash.
Filed under Crossfit, Crossfit Games, Gym Jones
Monday Funday!!
WhatWouldMurphDo?.com
Monday 1-9-2012
TRV WARMUP: 3 rounds of 30-20-10
Double Under
Tuck Jumps
Commando Pull Up
Power: 3-3-3-3-3
Thruster (from ground)
TRVWOD: for time
100 Thrusters 95/75
100 Ring Push Up (Set feet same ht. as rings)
Break em up anyway you want.
Filed under Crossfit, Crossfit Games
GymJones (google it)
Where I got my start.
CJ Special via GYMJONES..
Warm UP
21 Shuttle 40m Shuttle Runs
Break them up into 7 sets of 3 about 1 min rest
Then active Mobility..whatever’s tight
WOD: 5 rotations of “Tail Pipe”
Player 1: 500m Row (yes that’s 2500m per person)
Player 2: Hold KB Rack (2) 53’s Males (2) 35’s Female
You will fail on the holds just keep the drops/rest to a minimum
Filed under Crossfit, Crossfit Games, Gym Jones
Nike – The God of Victory
You can tell a lot about a person just by their candor. What do you look like under stress?
Wednesday 1-4-2012
2 rounds
400m run
20 wall ball 20#
Power: OH Squat 2 sets of 20 reps (30-50% 1rm)
WOD: 1x thru for time
12x Squat Clean 155/105
24x Kettle Bell Swing 70/53
9x Squat Clean
18x KBS
6 Squat Clean
12 KBS
Post loads for OH squats and time for the WOD
Filed under Crossfit, Crossfit Games, Gym Jones
Hustle
Tuesday: 1-3-2012
TRVWarmUP: 10min Sand Bag Complex 20-40lbs pick your poison (use med ball if no access to sand bag)
For continuous 10min perform some of the following:
Thrusters
Squats
Push press
Halo’s
Swings
Mountain Climbers
Ect..
Strength: set up bars and go up in weight each set. Complete all power clean sets before starting the squats
3×10 PC -90sec-2min rest in between sets
3×10 BS -90sec-2min rest in between sets
SIMcon: 10min AMRAP
5x Burpee Sledge Swings (perform burpee + sledge strike R/L = 1 rep)
5xTurkish Get Up ea/side with awkward object 20+ #
Speed speed speed
Filed under Crossfit
Wednesday
Warm Up: With MedBall 3 rounds
20 Wall Ball
200m Sprint with Ball – 20#er no scale
10min MobilityWOD Hips/postieior/Shoulder Gurdle
4 Minutes: Max Reps-perfect form
Deadlift 275/225
4 minutes Rest
4 Minutes: Max Reps-perfect form
Deadlift 175/125
SIMcon: 10 min Steady Pace
5 Dead Hang Pull Up
10 BarBell Good Morning
10 BarBell SOTS press
Filed under Crossfit, Crossfit Games
Toozeday
12-27-2011
TRVWARMUP: 3 rounds
10GHD sit up
10Lunge
250m Row
Power Clean: 75% Body Weight
3×10: touch n go if capable
Set of 30 Double under in /bw sets
TRVsimCON:
21-15-9
Front Squat 135/105
Box Jump 28″24″
Cool Down 1 mile run or 1750m row
Filed under Crossfit, Crossfit Games, Gym Jones, Nutrition
Wednasty
Wednesday 12-21-2011
TRVWARMup: “Tail Pipe”
P1 250m row
P2 KB Rack hold
Switch 4x
Strength: Front Squat 10×2 –plenty of rest
Set of 5 ring dips in b/w sets (slow full R.O.M)
TRVs.i.m.CON: 4 rounds with vest
10 Box jumps 30”
5 Strict Pull Up
Cool down with 100 4 count flutter kicks
Count every stop and = 1 minute of plank hold
Filed under Athletic Training, Crossfit, Crossfit Games, Gym Jones
