Whomever is, or will be in charge of CrossFit Sprung programming please contact me so that I can grant you access to the blog.
Thank you.
-DL
nappoetry@gmail.com
Thank you.
-DL
nappoetry@gmail.com
Tuesday, February 4, 2014
Monday, December 23, 2013
Hello Again
PART I
Bench press 5 x 5 (track this number)
PART II
12 Min AMRAP;
50 Burpee box jumps @24"
50 Wall Balls
50 Double Unders
10 Muscle ups
PART III
75 Strict dips in as few sets as possible (on static dip station)
Bench press 5 x 5 (track this number)
PART II
12 Min AMRAP;
50 Burpee box jumps @24"
50 Wall Balls
50 Double Unders
10 Muscle ups
PART III
75 Strict dips in as few sets as possible (on static dip station)
Sunday, September 29, 2013
Sat 29th Sep
sWOD
4 x 400m
rest 3 min inbetween each 400
WOD
FIGHT GONE BAD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
4 x 400m
rest 3 min inbetween each 400
WOD
FIGHT GONE BAD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Saturday, September 28, 2013
Saturday Sep 28th
sWOD
Clean Complex
1 power clean + 1 hang power clean + 1 jerk
WOD
5 rounds for time;
5- clean and jerk 135/95
7- squats
9- lateral jumps
Monday, September 23, 2013
Monday Sept. 23rd
sWOD
Strict Press
5-5-3-3-1
Strict Pull-ups
5-5-5-5-5
Note: After each set of strict press, complete 1 set of AT LEAST 5 pull-ups
WOD
4 rounds for time of;
10- jump lunges (total)
20- mountain climber (20 total/ each leg is 1)
10- shoulder to over head
Extra Credit
2 rounds of;
1 min max rep burpess
2 min rest
Strict Press
5-5-3-3-1
Strict Pull-ups
5-5-5-5-5
Note: After each set of strict press, complete 1 set of AT LEAST 5 pull-ups
WOD
4 rounds for time of;
10- jump lunges (total)
20- mountain climber (20 total/ each leg is 1)
10- shoulder to over head
Extra Credit
2 rounds of;
1 min max rep burpess
2 min rest
Sunday, September 22, 2013
Sunday Funday...22 Sept
sWOD
Snatch grip deadlift
Novice
5-5-5-5-5
Advanced + Competitor
Starting with at least your 1 rep max snatch weight
3-3-3-3-3-3
NOTE: Try to add weight each set.
WOD
Novice + Advanced:
12 Min AMRAP
3- power snatch @ 95/65# (novice scale as needed)
6- box jumps
9- toes-to-bar/ knees to elbows/ sit-ups
Competitor:
"Isabel"
30- full squat snatchs @ 135#
Snatch grip deadlift
Novice
5-5-5-5-5
Advanced + Competitor
Starting with at least your 1 rep max snatch weight
3-3-3-3-3-3
NOTE: Try to add weight each set.
WOD
Novice + Advanced:
12 Min AMRAP
3- power snatch @ 95/65# (novice scale as needed)
6- box jumps
9- toes-to-bar/ knees to elbows/ sit-ups
Competitor:
"Isabel"
30- full squat snatchs @ 135#
Saturday, September 21, 2013
21 Sept Front Squats
sWOD
Front Squat
Novice
5-5-3-3-3
Advanced
10-10-8-8-5
WOD
For time:
30 double unders
21 thrusters @ 95/65#
400m run
30 double unders
15 thrusters
400m run
30 double unders
9 thrusters
400m run
Front Squat
Novice
5-5-3-3-3
Advanced
10-10-8-8-5
WOD
For time:
30 double unders
21 thrusters @ 95/65#
400m run
30 double unders
15 thrusters
400m run
30 double unders
9 thrusters
400m run
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