200 meter run's tag archives

07.21.14

Warm-up 1) Mobility as needed 2) Double-under Flight simulator 5-25-5 Gymnastics 3) Push A Barbell 4) Back squat week 9/ day 1, [1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%] Conditioning 5) 5 rounds, each for time 10-15 UB Thrusters (95/65) 200 meter sprint rest 90 sec after each round rest 8 minutes 5 minute AMRAP 50 Push-press 50 Cal row

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

01.19.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) Dumbbell snatch to max, then perform 5 heavy singles/ arm at lower weight Barbell 3) Clean and jerk to max Start at (135/95) and add 10lbs every 90 seconds. Only 2 misses allowed. Must make each load prior to moving forward Yard work 4) Superset 3 rds, 10 DB bench/ max push-up/ 10 Barbell row/ max strict pull-up rest after each set 5) Superset 3 rds, 10 DB Bicep curl/ 10 DB Tricep kickback, rest after each set Conditioning 6) 4x500 on 5 min...

12.21.13

Warm-up 1) 2rds, 400 mtr run/ 10 Pull-up/ 10 Ring dip/ 15 Box jump (24/20) Barbell 2) Dynamic effort Deadlift 40%x3 reps EMOMx10 WOD 3) 100 yd Sled Push(180/120) buy in, 3rds 15 Deadlift(225/155) 200 meter run 4) 3x15-20 GHD sit-up

11.06.13

Warm-up 1) 800 meter run 2) Ladder up to 1-10 of Box jump(24/20)/ Ring dip 3) 3-5 UB C2B every 30 seconds till fail or 30 reps 4) WOD 8 rds 4 Alternating DBS(75/50) 200 meter run 5) WOD- Perform this with class. Try to plan accordingly. For time, 21, 15 & 9 reps of: Shoulder to Overhead 135/83 Kettle-bell Swing 70/53  6) Gymnastics 1-3 Muscle-up, rest 30 seconds after each set till you reach 20 reps  

Tuesday the 27th of November, 2012

In 15 minutes work up to heavy single of Power snatch Rest as needed Rx Complete as many rounds as possible in 20 minutes of: 200 Meter Run 10 Pull-ups 200 Meter Run 10 Kettlebell Swings 70/53  Rx+  200 Meter Run 15 Pull-ups 200 Meter Run 15 Power snatch 95/63 SCORES

Monday the 15th of October, 2012

Front Squat 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed 2 efforts Max unbroken pull-ups, Rest 30 seconds Rest as needed 5 Rounds for time 15 Burpees Run 200 meters Perform 25 Burpees immediately after WOD. Score is total time. SCORES Optional supplement KB high pull, 30 reps/arm KB push press, 30 reps/arm Hold overhead position for 2 count. Heavier than last time.

Wednesday the 8th of August, 2012

Press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed 3 rounds for time 200 meter run 15 Kettle-bell swings (70/53) 10 Deficit handstand push-ups (45/25) SCORES

Monday the 2nd of July, 2012

Back Squat 5-5-3-3-3+ (50-60-70-80-90%) Rest as needed 3 rounds for time: Sprint 200 meters Muscle up, 5 reps 155 pound thruster, 5 reps 15 minute time limit SCORES Skill of the week: Muscle Up Challenge of the week: 30 muscle ups for time

Friday the 20th of April, 2012

Power Clean 5-3-1+ (75-85-95%) Weighted chin-ups 3-3-3 Rest as needed "Go Team!" -In teams of 2 alternate till all the runs are done. Then perform Kettlebell swings with one person working at one time. Team can start swings as soon as they finish their last run. 2x 800 meter run 2 x 400 meter run 2 x 200 meter run 100 Kettlebell swings (53/35) (20 minute Cap) Vote for best team name by posting your choice on Facebook crossfit305 / A1A site. Winners get their choice of T-sh...