coaching
Friday May 11 2012
4 Rounds for time
Row 500 m
5 TGU 50/35 lbs db
25 Lunges
15 Pull ups
 L2
4 Rounds for time
Row 500 m
5 MU
25 OH Lunges 45/25 lbs plate
20 Pull ups
(25 min cap)
By Auty WOD 1 Comment Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Tuesday May 08 2012
Hang Clean w/ a pause
3×3 @ 70%
2×3@ 77%
Clean
3×1 @95-100%
Complete for time
21Ring dips
50 Squats
15 Ring dips
35 Squats
9 Ring dips
15 Squats
 L2
Complete for time
21 Ring dips
100 Squats
15 Ring dips
75 Squats
9 Ring dips
50 Squats
(10 min cap)
By Auty WOD 2 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Sunday May 06 2012
Select 1
Row 5 KM
or
Run 3 Km
or
10 Rounds of
1 Min Skipping
1 Min Step ups
L2
10 Rounds of:
AMRAP
1 min DU
30 Sec Burpees
(min, 5 Burpees per set)
By Auty WOD 5 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Wednesday May 02 2012
Weighted pull up
5×3
4 Rounds for time
5 Deadlifts 225/155
9 H. R. Push ups
12 Box jumps
L2
4 Rounds for time:
10 Deadlifts 225/155
9 HSPU
20 Box jumps
(12 min cap)
By Auty WOD 5 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Tuesday May 01 2012
3 Rounds
3 Min AMRAP
8 Renegade rows 35/20 lbs db’s
6 Squat cleans 35/20 lbs db’s
Rest 1 min
3 min AMRAP
12 Jumping pull ups
8 KB swings 55/35
Rest 1 min
3 Min AMRAP
10 Slam ball 20/16
10 Hollow rock w/med ball 20/16
L2
(Same as above except use 45/30 lbs db’s,
and instead of 10 Slam ball, perform 8 alternating pistols)
By Auty WOD 1 Comment Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Monday Apr 30 2012
Every min for 15 mins
3 Cleans @ 77%
5 Rounds for time
7 Push press 135/85
21 Lateral bar hops
 L2 (info on new WOD option)
5 Rounds for time:
7 Push Jerk 165/105
45 Lateral bar hops
(10 min cap)
By Auty WOD 1 Comment Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Friday Apr 27 2012
AMRAP in 1 min (at each station)
Rest 1 min
AMRAP in 3 mins (at each station)
Rest 2 mins
AMRAP in 5 mins (at each station)
Row (cals)
20 DU / 10 Slam ball 20/16
Farmers carry 50/35 lbss db’s 2 lengths / Sprint 2 lengths
By Auty WOD 2 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Monday Apr 23 2012
Partner WOD
Complete for time
50 Strict pull ups
50 G to OH 135/95
Run 400 m (do together)
100 Box jumps
50 Burpees
Run 400 m (do together)
50 Wall balls 20/16
100 Sit ups
1 person working at a time, share the reps anyway
By Auty WOD 8 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Saturday Apr 21 2012
Choose 1 of the following and complete 30 reps for time:
-Squat clean thruster 155/105
-Rope climb
-Manmaker 35/20 lbs db’s
-Squat snatch 135/85
By Auty WOD 3 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training
Tuesday Apr 17 2012
3 Rounds
3 Min AMRAP
Run 2 Laps with a Med ball
10 Slam ball
Rest 1 min
3 Min AMRAP
Row 100 m
20 DUs
Rest 1 min
AMRAP in 3 mins
10 Sit ups
10 KB swings 55/35
By Auty WOD 3 Comments Tags: albert, burn, cardio, coaching, community, crossfit, edmonton, fat, fitness, saint, social, strength, training