CrossFit Phoenix Fire

Monday, November 30th, 2009 "A" shift

W.O.D.

 Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:
10,9,8,7,6,5,4,3,2,1

Dips
Pull ups
DB Front Squats

Loading on DB of 50% of Bodyweight

Thanks Coach Rut for the W.O.D.

Sunday, November 29th, 2009

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

 

Saturday, November 28th, 2009

W.O.D.

Back Squat

5x5

Shoulder Press

5x5

10-15 min rest then:

"Annie"

50-40-30-20-10

Double-unders

Situps

Post to comments.

Wednesday, November 25th, 2009 "C" shift

W.O.D.

• Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets
• Push press + power jerk + jerk - 80% (of push press) x 5 sets

3 rounds for time:
250 m row sprint
10 kipping pull-ups

3 min rest

From Catalyst Athletics

Tuesday, November 24th, 2009 "A" shift

W.O.D.

Weighted Pull-ups

3-3-3-3-3-3-3

Then:

200m row

21 Dumbell Thrusters(50lb)

200m row

15 DB Thrusters

200m row

9 DB Thrusters

200m row

Post time to comments

Monday, November 23rd, 20009 "C" shift

REST DAY

Sunday, November 22nd, 2009 "B"

W.O.D.

Shoulder Press

3-3-3-3-3

Then:

Helen

3 rounds for time:

400 meter run

21 kettelbell swings (1.5 pood)

12 Pull-ups

Post time to comments.

Explanation of Programming, Please note!!!!!

When you see a strength wod and the rep scheme is 5x5 this means 5 work sets of 5reps with the same weight, When it is listed 3-3-3-3-3 this means 5 sets, of 3 reps with the weight increasing each set up to a max set of 3 reps. Number of reps are just examples.

Questions?????

Friday, November 20th, 2009 "C" shift

W.O.D.

STRENGTH

Bench Press

5 X 5

Then:

Every min.  on the min. For 15 min.

4 Power Snatches (80-85% 1rm)

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Wednesday, November 18th, 2009 "A" shift

W.O.D.

"GRACE"

30 SQUAT Clean And Jerks FOR TIME.

135lbs Or 155lbs(FIREBREATHER)

Post load and time to comments

Tuesday, November 17th, 2009 "C" shift

W.O.D.

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups