GymCore CrossFit WOD Monday, Feb. 20, 2012
Weightlifting: 1RM Jerk WOD: “Death by Pullups” With a continuously running clock do one pull-up the first minute, two pull-ups
Weightlifting: 1RM Jerk WOD: “Death by Pullups” With a continuously running clock do one pull-up the first minute, two pull-ups
Strength: 25 Strict Pullups (use bands, go with your own bodyweight, or add weight) WOD:50 Squats 10 Situps 40 Squats
Strength: 3×8 Back Racked Lunge WOD: 5 Rounds 10 Deadlift 135/95 8 Power Cleans 135/95 6 Bar Facing Burpees Stretch/Foam
Strength: 3×8 Front Squats WOD: AMRAP 10 mins. 15 Jumping Pullups 10 Push Press 95/65 5 Bentover Rows 95/65 Stretch/Foam
Will was our “biggest loser” during the 5 week Paleo Challenge which ended this Sunday. He lost 30 lbs! (In
Strength: 5×3 Deadlift WOD: 5 Rounds 10 Lateral Box Jumps 20″ 20 Lunges 30 Mountain Climbers :30 seconds rest Stretch/Foam
8am: Open Gym/ WOD Make-up 9am: Buddy WOD For 20 mins. rotate exercises every 2 mins. Row (calories) Situps Burpees
Strength: 3RM Push Press WOD: 4 Rounds 10 Power Cleans 115/80 5 Presses 115/80 20 KB Swings 53/35 Stretch/Foam Roll
Attention Paleo Challengers! Today is the 2nd and final Benchmark for the challenge. If you missed “Jackie” and/or can’t make
Strength: 3×8 Bench Press WOD: 50 Situps 40 Box Jumps 24/20 30 SDHP 115/80 20 Burpees 10 HSPU Stretch/Foam Roll