CrossFit Phoenix Fire

Friday, April 30th, 2010 "B" shift

Strength:

Power Clean

3-3-3-3-3

W.O.D.

21-15-9

Sledge Hammer Strikes (right arm) 16lb sledge

Kettlebell swings(70lb)

Sledge Hammer Strikes(left arm)

Pull-ups

Thursday, April 29th, 2010 "A" shift

Strength:

Snatch Grip Deadlift

3-3-3-3-3

W.O.D.

Courtesy of Crossfit Football

The Volkswagen

21, 15, 9 reps of:

Bench Press @ body weight

Pull Ups

Post times to comments.

Wednesday, April 28th, 2010 "C" shift

REST DAY

Tuesday, April 27th, 2010 "B" shift

W.O.D.

3 rounds for time:

250 meter row

5 reps of the complex

Power clean

Front Squat

Push press

Back Squat

Push Press

Bar cannot rest on the ground at any time EVEN to Re-grip!!!!

3 min. time limit with 1 min rest between rounds.

Complex done in order, not 5 power cleans, 5 front squats etc.

Monday, April 26th, 2010 "A" shift

Strength:

Back Squat

3-3-3-3-3

W.O.D.

Tabata Row.

Saturday, April 24 th, 2010 "B" shift

W.O.D.

Tabata Mash-up

Deadlift (225)

Burpee

Do alternating tabata intervali e.g. 20 seconds deadlift,10 seconds rest,20 seconds burpees 10 seconds rest etc. for a total of 8 intervals of each exercise. 

Friday, April 23rd, 2010 "A"shift

Rest or skill day

Thursday, April 22nd, 2010 "C" shift

Strength:

Deadlift

5-5-5-3-3-3

W.O.D.

21-15-9

Deadlifts(225)

Handstand Push-ups

Double-unders

Wednesday, April 21st, 2010 "B" shift

Strength

Push Press

3-3-3-1-1-1

W.O.D.

Complete 8 rounds for time of:

10 Sledge Hammer Strikes RT

10 Sledge Hammer Strikes LT

5 Weighted Pull Ups 50 lbs

Courtesy of CrossFit Football

Tuesday ,April 20th, 2010 "A" shift

Rest day