Warm up.
Cant really warm up for this one.
WOD
"Whitten"
5 Rounds
22 KB Swings (m53#,w35#)
22 Box Jump (21")
400 M Row
22 Burpees
22 Wall Balls (m20, w 14)
CrossFitBNI offers CrossFit training as one of the training packages that Body Nutrition, Inc. has to offer. The BNI also stands for training Beyond Normal Intensity. It involves Constantly Varied Functional Movements at High Intensity.
12.14.2010
12.08.2010
12.8.10
Warm up
Shoulder progression
Skill/Strength
Snatch
Go for your PR if you fell good.
WOD
4 Rounds
5 PC @ 70% PR
15 KB Burpees
5 TGU's each arm (35/20)
Shoulder progression
Skill/Strength
Snatch
Go for your PR if you fell good.
WOD
4 Rounds
5 PC @ 70% PR
15 KB Burpees
5 TGU's each arm (35/20)
12.07.2010
12.7.10
Warm up
40 sit ups on the GHD
100 Double unders
Skill
40 KB Cleans
40 Ring Dips
WOD
4 rounds of
21 OH Lunges (25/10)
21 Ring Dips
21 Box Jumps
40 sit ups on the GHD
100 Double unders
Skill
40 KB Cleans
40 Ring Dips
WOD
4 rounds of
21 OH Lunges (25/10)
21 Ring Dips
21 Box Jumps
12.06.2010
12.6.10
Warm up
3 rounds of
10 pull ups
20 push ups
30 squats
Strength
Bench Press
5x3
Deadlifts
10x2
WOD
4 Rounds of
15 Bench press 60% PR
10 Pull ups
500 meter Row
3 rounds of
10 pull ups
20 push ups
30 squats
Strength
Bench Press
5x3
Deadlifts
10x2
WOD
4 Rounds of
15 Bench press 60% PR
10 Pull ups
500 meter Row
12.01.2010
12.1.10
Strength
Squat Cleans
1.1.1.1.1
Go for your PR.
WOD "Met-Con"
"Karen"
150 wall balls
20/14 #
10'/14'
Squat Cleans
1.1.1.1.1
Go for your PR.
WOD "Met-Con"
"Karen"
150 wall balls
20/14 #
10'/14'
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