Tag Archive for: 200m run
WOD 09/16/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- 200M Run @80-90% RPE
A2- For Quality-
20 WallBall (20#-10'/14#-9')
25 Ring Row
30 Ab-Mat Sit Up
B- Power Clean + Power Jerk- 8 Minutes WU to 85-90% of of 07/29/16…
WOD 09/07/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 200M Run @50-80% RPE +
WU- WallBall
Burpee -3 Minute Cap
A2- Against a 3 Minute Clock: Run 200M
15 WallBall (20/14#-Max Height)
10 Burpee
Max Reps Chin Ups (Ring…
WOD 09/04/16
8 Minutes of Calves/Shoulder/Hip/Wrist Mobility (Click links for details)
A1- WU- 200M Run @80% RPE
A2- 6 Rounds of:
100M Sprint @95% Hard Pace Not Sustainable; 2 Minutes Rest
A3- 2 RNFT of: 5 BTN Press (PVC)
5 OHS
5 Snatch Balance
5…
WOD 08/24/16
8 Minutes Hip/Shoulder Mobility (Click links for details)
A1- WU- 200M Run @50-80% RPE
A2- 3 Rounds of: 100M Sprint @100% Very Very Hard Pace; 3 Minutes Rest Between Rounds
A3- 2 RNFT of:
3 WallWalk or Inch Worm
25 Banded Pull Apart
B-…
WOD 08/09/16
8 Minutes of Hip/Back Mobility (Click links for details)
A1- WU- 200M Run @50-70% RPE; 60 Seconds Rest
A2-400M Run@90% Hard Pace
A3- 2 RNFT of:
10 Hollow Rock
10 Each Single Leg Glute Bridge
10 USSR K.B. Swing (2/1.5/1/.75 Pood)
B-…
WOD 10/16/12
5 Minutes of Hip/ Shoulder/ Chest Mobility
200M Run @ 90%;90 Seconds Rest
2 Rounds of: 1 Minute Each: Burpees/Wall Walk/Air Squat
Bench Press- 8@65%/5/5/5@75%/3/3@80% 1RM(20 Min Cap/based on 10/1/12)
5 RFT of: 12 Push Press (95/65)/9 Box Jump…
Rest Day 9/23/12 c
Start the Basics
The next Basics series will start tomorrow. The classes will run Monday and Wednesday at 7pm for 3 weeks. There are a few spaces left, email info@crossfit718.com to reserve a spot.
WOD 9/23/12
5 Minutes of Hip/Calve/Shoulder…
WOD 8/29/12 c
5-8 Minutes of Over Head (Thoracic)/ Hip/ Shoulder/ Calve Mobility
200M Run; 1 Minute Rest/800M S.B. Run (40/20)
Press- 1/1/1/1/1/1/1 (Max Effort/20 Minute Cap)
21/15/9 RFT of: OHS (115/75)/T2B
WOD 5/4/12 C
TABATA Sprints
DeadLift 3/3/1/1/1 Max Effort
5RFT of : 6 Clean & Jerk (135/95)/ 9 K2E/ 200m Run
Rest Day 4/15/12
Its a Girl!!!
Gillian gave birth to a Baby Girl at 4:34 this morning. Her name is Olivia Grace Fritzsche, who weighed 8lbs 12oz and was 21 Inches Long.
Welcome to the World Mini Bean, cant wait to meet you!!
http://youtu.be/mRm0aDztPTE
WOD…
WOD 6/11/11
Warm UP- Coaches Choice
Jerk- 2/2/2/2/2
9 min AMRAP of: 4 Power Clean/Push Jerk@80% 2RM/200M Run/16 Tuck Jumps
Row 2K Max Effort