Crossfit Saint John

Saturday, May 26, 2012

Mike J — Sat, 26 May 2012 02:11:45 +0000

10am

Warmup

Power Clean Technique Practice (20 mins)
- review last two Saturdays & work on it

then

35-25-15-5
Wallballs
Double Unders

Friday, May 25, 2012

Mike J — Thu, 24 May 2012 23:00:04 +0000

Turkish Get-Up Heavy Single (must be both arms to count)

then

21-15-9

Hang Power Snatch 95/65
Burpee Broad Jump 6′/4′
Run 400m (at end of reps)

Thursday, May 24, 2012

Mike J — Wed, 23 May 2012 23:00:18 +0000

Bench Press or Press 5RM

then

As many rounds as possible in 15 minutes of:

15 Pushups
15 Barbell Rows 135/95
15 Jumping Lunges (sub walking lunges or backstep if needed)

Wednesday, May 23, 2012

Mike J — Wed, 23 May 2012 02:48:25 +0000

Deadlift 5RM

then

10-9-8-7-6-5-4-3-2-1

Pullups
Kettlebell Swings 70/55

Tuesday, May 22, 2012

Mike J — Mon, 21 May 2012 23:27:25 +0000

Squat
5RM

then

As many rounds as possible in 15 minutes of:

5 Power Cleans 135/95
5 Burpees
5 Thrusters 135/95 (1st can be a squat clean)
5 Burpees

Monday, May 21, 2012

Mike J — Sun, 20 May 2012 11:11:43 +0000

There will be a WOD for regular members at 530pm – 645pm. We will be reviewing the fundamentals of the squat then a team WOD. Hope weather holds up.

We then have bootcamp coming in to play at 7pm.

Saturday, May 19, 2012

Mike J — Fri, 18 May 2012 23:42:57 +0000

Warmup (10-15 minutes)

Clean Instruction/Practice Part 1: Review Last Week (10 minutes)
Clean Instruction/Practice Part 2: From the Floor (20 minutes)

then:

AMRAP12:
200m Sprint
5 Power Cleans 95/65
20 Squats

Saturday, May 19, 2012

Mike J — Fri, 18 May 2012 23:41:53 +0000

Friday, May 18, 2012

Mike J — Thu, 17 May 2012 23:00:29 +0000

Fill In Your Blank

Make Up a WOD from last week!

Thursday, May 17, 2012

Mike J — Thu, 17 May 2012 02:04:59 +0000

Five rounds for time of:

10 Deadlifts 185/135
20 Pushups
30 Ab-Mat Situps