CrossFit Phoenix Fire

Sunday, February 14th, 2010 "B" shift

Strength:

Muscle-ups

5x5

W.O.D.

400 meter run x4

 (1:1 work to rest ratio)

On muscle-ups do 5 sets of 5 muscle-ups unbroken.

400 meter runs rest as long as it takes to do the sprint.

Saturday, February 13th, 2010 "A" shift

Strength:

Power Clean

3-3-3-3-3

W.O.D.

Complete 5 rounds of the following:

3 Clean Pulls

3 Power Cleans

3 Push Press

3 Push Jerks

3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

Workout Thanks to CrossFit Football

February 10th, 2010 "A" shift

W.O.D.

5k row...or....

5k run

Post choice and time to comments

February 9th, 2010 "C" shift

W.O.D.

 7 rounds For time

7 Squat Cleans (75% 1rm, see Power clean Tuesday Feb 2nd)

7 burpees (jump to 8ft target)

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Monday, February 8th, 2010 "B"

Strength:

Front Squat x3 x5 sets

W.O.D.

7 rounds for time:

7 handstand Push-ups

7 L-Pull-ups

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Saturday, February 6th, 2010 "C" shift

W.O.D.

7 rounds for time:

7 DEADLIFTS (250lbs)

7 MUSCLE-UPS

POST TIME TO COMMENTS

Friday, February 5th, 2010 "B" shift

W.O.D.

7 rounds for time

7 Overhead squats (135lbs)

7 ring push-ups

7 Knees-to-elbows

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Thursday, February 4th, 2010 "A" shift

REST DAY

FOR REAL.......TAKE IT.

Wednesday, February 3rd, 2010 "C" shift

REST DAY.......sort of.

Double-under practice.

Do 3 rounds, 5 mins each of double unders.

count the highest # unbroken and the total.

Tuesday, February 2nd, 2010 "B" shift

W.O.D.

Power Snatch

3-3-3-1-1-1

Power Clean

3-3-3-1-1-1

Post loads to comments.