Team 6 Training Schedule

18 August 08
Monday
WOD
For time and complete WOD in the following manner: Alternate movements and complete no more than 10 reps with either movement.
100 Thrusters (95 lbs men and 65 lbs women)
100 Pull-ups

19 August 08
Tuesday
WOD
Find your max for the
Clean and Jerk
Finish with 100 rockers

20 August 08
Wednesday
WOD
Complete as many rounds as possible in 20 minutes:
10 Side Hop Burpees (Draw two lines16 inches apart, start on the outside of the left line and complete a burpee with a jump to the other side of the right line.)
15 Sumo Deadlift High Pulls (75 lbs men and 55 lbs women)

21 August 08
Thursday
WOD
Row 1000 meters for time
Rest (should equal the time it took to complete 1000 meters)
Run 1 mile for time
Finish with 25 knee to elbows and 25 glute ham sit-ups

22 August 08
Friday
WOD
For time
21 Deadlifts (Bodyweight)
50 push-ups
21 Deadlifts
50 pull-ups
21 Deadlifts
50 Wall-balls

Lord of the Rings

East Coast CrossFit

Team 6 Training Schedule

11 August 08
Monday
WOD
3 rounds for time
400 meter run
25 Wall-ball shots
15 Pull-ups

12 August 08
Tuesday
WOD
CrossFit Total
Find your max for the following:
Overhead shoulder press
Back Squat
Deadlift

13 August 08
Wednesday
WOD
Complete the following for time:
Row 1000 meters
50 Thrusters (45lbs Men and 35lbs Women)
30 Pull-ups
Run 800 meters

14 August 08
Thursday
Skill development
Practice rope climbing with no more than 15 trips
100 double-unders for time

15 August 08
Friday
WOD "Fight Gone Bad"
3 rounds of the following 5 movements for one minute
Row for calories
Sumo deadlift high pulls
Push-Press
Box Jumps
Wall-Balls

CrossFit Trainer of the Week

Team 6 Training Schedule
Week 04 – 08 August 08

04 August 08
Monday
WOD
“Sock Hop”
4 Rounds for time:
1 Round equals the following
100 meter “Sock Hop” Shuttle followed by
5 rounds of the following
5 Pull-ups
10 Push-ups
15 Squats

05 August 08
Tuesday
Find your 15 rep max for the thruster (front squat/push press combo)
Core circuit
5 rounds
10 knee to elbow
10 V ups

06 August 08
Wednesday
3 Rounds for time
400 meter run
15 cleans (Men 95 lbs/Women 65 lbs)
25 Jumping Ring Dips

07 August 08
Thursday
10K Row or 10K run

08 August 08
Friday
Programming will be in the hands of amateurs - everyone who shows up will get to choose a movement and a WOD will be developed from those movements.

Team 6 Training Schedule

Boxcar Sally sittin’ on the porch waiting for Team 6

Team 6 Training Schedule

28 July 2008
Monday
3 Rounds for time
400 meter run
Pull-ups
Squat Thrust (Burpee without the push-up or jump and clap)
Pull-ups and Squat Thrust will descend in reps per round i.e. 21, 15, 9

29 July 2008
Tuesday
Skill Training
Kipping Pull-ups
If you can’t do 40 Kipping Pull-ups then you need to work on them. It’s a skill that requires strength, speed, coordination, flexibility, and just about everything else that describes athletes. On this day you will learn the kipping pattern and all kinds of tricks and tips to become a kipping fool.
Skills training will be followed by some core training.
Rockers, med-ball throws and some other funky stuff.

30 July 208
Wednesday
Warm-up will be Deadlift to your max.
WOD
For 20 minutes perform as many rounds as possible with the following couplet:
Deadlift X 7 reps (weight will be 70 pounds minus your max)
Row 250 meters

31 July 2008
Thursday
Skill and Strength day
Front Squat 5 sets of 5 reps with as much weight as possible.
Run 5K (For those of you closer to your dirt nap than your birth, it may be helpful on your knees and ankles to stop and walk for a minute every 5 to 10 minutes. I have been doing this for years and it has seriously reduced joint pain. Also, once the run is complete do 25 air squats to maintain your squat flexibility. The first few will be painful, but by rep 10 you should be gaining back the mobility you lost from your hamstrings tightening up from the run.)

01 August 2008
WODProgramming will be in the hands of amateurs - everyone who shows up will get to choose a movement and a WOD will be developed from those movements.