CrossFit Phoenix Fire

Thursday, March 18th, 2010 "APower Clean" shift

Strength:

Power Clean

3-3-3-1-1-1

W.O.D.

4 rounds:

400 meter run

1 Deadlift (90% 1 rm)

3 Handstand Push-ups

5 Squat Cleans (b0dyweight)

7 Box Jumps (24")

Rest exactly 1 min. between rounds.

Record time of each round.

Wednesday, March 16th 2010 "C" shift

Strength:

Rest

W.O.D.

Rest

Tuesday, March 16th, 2010 "B"shift

Strength:

Push-press

5x5 (5 sets of 5 reps same weight)

W.O.D.

100 kettlebell swings (1.5 pood)

With a continuously running clock complete a total of 100 kettlebell swings for time stopping every min on the min to do 4 pullups.

Monday, March15th, 2010 "A" shift

Strength:

Back Squat 

5x5

W.O.D.

5 rounds for time:

9 thrusters (95lb)

9 pull-ups

Rest 2 mins between each round.

Post times for each round.

Saturday, March 13th, 2010 "B" shift

Strength:

Snatch(max)

Clean and jerk (max)

Back Squat(max)

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Thursday, March 11th, 2010 "C" shift

Strength:

Deadlift

3-3-3-1-1-1

Set a new 1 rep max

Weighted pull-ups

5-5-5-3-3-3

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Wednesday, March 10th 2010 "B" shift

W.O.D.

"Heavy Grace"

For Time:

Squat Clean&Jerk (155lbs)

30 reps

Post time to comments.

Tuesday, March 9th, 2010 "A" shift

Strength:

5 Power snatches(115#)

Every Min. on the Min. for 10 Min

Rest 10 mins. Then:

W.O.D.

4 rounds

5 Squat clean/ thrusters (135#)

10 Pull-ups

15 kettlebell swings(70lb)

Rest exactly 2 mins between each round. Record time of each round.

Saturday, March 6th, 2010 "A" shift

W.O.D.

5k Trail run

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Friday, March 5th, 2010 "C" shift

W.O.D.

21-15-9

Deadlift (225lbs)

Overhead Squat (135)

Post time to comments