Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_vq8h5uq2qh9e7klf6i21ogde14, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
kettlebell swings

October 19/15: Backwards and Forwards

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

Skill:

Min1: 10 weighted step ups onto box

Min2: 10 box jumps

Min3: 15 jumping lunges

WOD:

25 Minute AMRAP

200m run forwards

200m run backwards

50 wallballs

25 kettlebell swings

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

October 5/15: Double Under Practice

Skill:

Double under flight simulator–do them unbroken or start over

5-10-15-20-25-30-25-20-15-10-5

WOD:

4 rounds for time

400m run

30 kettlebell swings

15 box jumps

 

September 30/15: Ladders Can be Dangerous

Strength:

3 x 5 at 85% of your 1 rep max of the floor press

WOD:

50 double unders

45 kettlebell swings

40 double unders

35 hand release push-ups

30 double unders

25 push jerks (115/75)

15 handstand push-ups

10 double unders

 

September 11/15: “343″

11951667_1019480648072893_8579143291405417389_o

WOD:

200m run

49 deadlifts (135/95)

49 wall balls (20/14)

49 kettlebell swings (53/35)

49 burpees

49 sumo deadlift high pulls (53/35)

49 hand release push-ups

49 weighted lunges (45/35)

200m run

11951667_1019480648072893_8579143291405417389_o

August 4/15: 7′s

1399157_10204411689309667_1528615421559318865_o

Strength:

10 minutes to establish a heavy Turkish get-up. This weight is for both arms.

In-between weight change, do a max distance of a handstand walk.

WOD:

7 rounds of the following

7 handstand push ups (135/95)

7 shoulder to overhead

7 knees to elbow

7 kettlebell swings (70/53)

7 ring rows

1399157_10204411689309667_1528615421559318865_o

July 30/15: Deadlifts, and box jumps and KB Swings Oh My!

1979115_740919882630133_2373306991097537474_o

10298651_740914979297290_7084318137319892443_o

Strength:

Deadlift practice

WOD:

6 Minute Ladder (2, 4, 6, 8, 10….)

Deadlifts (225/135)

Box Jumps (30/24)

Rest 3 minutes then….

6 Minute Ladder (2, 4, 6, 8, 10…)

Kettlebell Swings (70/53)

Box Jumps (30/24)

1979115_740919882630133_2373306991097537474_o

Wednesday July 1/15: Canada’s Revenge

Canuck

Just kidding! But really, Happy Canada Day!! Now grab a kettlebell!

WOD:

Every Minute on the Minute forĀ 24 minutes

minute 1: 15/10 calorie row

minute 2: 12 kettlebell swings (53/35)

minute 3: 1 rope climb

minute 4: 5 deadlifts @ 85% of your 1 rep max

Repeat for 24 minutes!!

 

Canuck