CrossFit Phoenix Fire

Wednesday, March 31st, 2010 "B" shift

Strength

Rest

W.O.D.

Rest

Tuesday, March 30th, 2010 "A" shift

Shoulder Press

5-5-5-5-5

Push Press

3-3-3-3-3

Split Jerk

1-1-1-1-1

Post loads to comments.

Monday, March 29th, 2010 "C" shift

Strength:

Back Squat

5-5-5-3-3-3

W.O.D.

4 rounds for time:

500 meter row

400 meter run

Friday, March 26th, 2010 "C" shift

W.O.D.

"Bear Complex"

Power Clean

+

Front squat

+

Push Press or Push Jerk(overhead on to back)

+

Back Squat

+

Push Press/Push Jerk (overhead to front)

do 7 reps of this complex X 5 total sets.

Bar cannot rest on the ground at any time during complex, even to re-grip. Rest as needed between sets. Increase load each set.

Thursday, March 25th, 2010 "B" shift

Strength:

Power clean

1-1-1-1-1-1-1

go for new 1 rm

W.O.D.

"San Francisco Crippler"

For Time:

30 Back Squats (225lbs)

1000 meter row

 

Wednesday, March 24th 2010 "A" shift

Strength:

Rest

W.O.D.

Rest

Tuesday March 23rd, 2010 "C" shift

Strength:

Push-press

5-5-5-3-3-3

W.O.D.

20 min. AMRAP

400 m run 

max pull-ups

Monday, March 22nd, 2010 "B"shift

Strength:

Back Squat

5-5-5-3-3-3

W.O.D.

21-15-9 reps of:

Handstand pushups

Pull-ups

Ring dips

Saturday, March 20th, 2010 "C" shift

Strength:

REST

W.O.D.

For Time:

21 Thrusters(95lbs)

21 kipping pull-ups

rest 1 min.

15 Thrusters(115lbs)

15 chest-to-bar kipping pull-ups

rest 1 min.

9 Thrusters(135lbs)

9 Dead hang strict pull-ups.

Note the weights for thrusters, post time to comments

Friday, March 19th, 2010 "B" shift

Strength:

Clean pulls x3 x5 sets (95% of Clean)

Clean Deadlift x3 x5 sets (105% of Clean)

W.O.D. (courtesy of CrossFit Football)

On the minute:

Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.

*Complete Power Cleans around 85% of 1 RM

*For every rep not completed, perform 1 burpee