CrossFit Franklin

Saturday, May 19, 2012

crossfit — Sat, 19 May 2012 00:01:03 +0000

Strength:

GHD Sit Ups- 15, 15, 15- REST 1 min between each set

WOD:

For Total Reps***

4 Min Row for calories

3 Min Max Pull Ups

2 Min Max Back Squat- 135lb/ 95lb

1 Min Max Push Press- 95lb/ 65lb

***This is performed on a running clock, no rest between stations

Friday, May 18, 2012

crossfit — Fri, 18 May 2012 00:01:41 +0000

Strength:

Thruster- 2, 2, 1, 1, 1- Build to a heavy single from the rack

WOD:

For Time

30 Thrusters- 95lb/ 65lb

10 Kettle Bell Swings- 24kg/ 16kg

20 Thrusters

20 Kettle Bell Swings

10 Thrusters

10 Kettle Bell Swings

Thursday, May 17, 2012

crossfit — Thu, 17 May 2012 00:01:12 +0000

Skill Work:

Double Unders: 10 as fast as possible every min x 5 min **Focus on speed

WOD:

“The Filthy Fifty” – For Time

50 Box Jumps- 24″/ 20″

50 Jumping Pull Ups

50 Kettle Bell Swings- 16kg/ 12kg

50 Walking Lunge Steps

50 Knees 2 Elbows

50 Push Press- 45lb/ 35lb

50 Back Extensions

50 Wall Balls- 20lb/ 14lb

50 Burpees

50 Double Unders

Wednesday, May 16, 2012

crossfit — Wed, 16 May 2012 00:01:57 +0000

Strength:

Snatch 1×3 reps @ 70%/ 1×2 @ 80%/ 1×2 @ 85%

WOD:

“Isabelle”

30 Snatches for time- 135lb/ 95lb

Tuesday, May 15, 2012

crossfit — Tue, 15 May 2012 00:01:46 +0000

Strength:

Snatch Pulls- 4×3 @ 120%- warm up movement, then 4 sets of 3 @ 120%. **Control Barbell throughout entire movement.

WOD:

12 min AMRAP

1 Rope Climb

10 Box Jumps- 24″/ 20″

20 Double Unders

Monday, May 14, 2012

crossfit — Sun, 13 May 2012 20:01:07 +0000

Strength:

Over Head Squat- 2, 2, 1, 1, 1- Build to a heavy single rep- 1RM if athlete is feeling it, otherwise, not a 1RM

WOD:

For Time:

20 Push Jerks- 155lb/ 105lb

40 Barbell Burpees

Saturday, May 12, 2012

crossfit — Sat, 12 May 2012 00:01:40 +0000

Skill Work:

10 minute of skill work- Athlete’s Choice

WOD:

For Time:***

Run 400M

3 Rounds:

20 Pull ups

20 Box Jumps

20 Wall Balls

Run 400M

***Athletes will run 400 meters, perform 3 rounds of the triplet (pull ups/ box jumps/ wall balls) then finish with another 400 meter run

Friday, May 11, 2012

crossfit — Fri, 11 May 2012 00:01:40 +0000

Strength:

Turkish Get Up- Build up to a tough UNBROKEN 5 on each arm in no more than 5 sets

WOD:

“JT”- 21/ 15/ 9 Rep Rounds

HSPU

Ring Dips

Push UPS

Thursday, May 10, 2012

crossfit — Thu, 10 May 2012 00:01:52 +0000

Strength:

Overhead squat- 5×3 @ 85%: warm up, then 5 sets of 3 reps @ 85% 1RM

WOD:

10 min AMRAP

Row 20 Calories

5 Kettle Bell Snatches Right/ 5 Kettle Bell Snatches Left- 32kg/ 24kg

Wednesday, May 9, 2012

crossfit — Wed, 09 May 2012 00:01:39 +0000

Strength:

10 Min Muscle Up practice- advanced athletes 2 every minute on the minute

WOD:

“Helen” – 3 Rounds

Run 400M

21 Kettle Bell Swings- 24kg/ 16kg

12 pull ups