CrossFit Paramount http://www.crossfitparamount.com Paramount Strength and Conditioning Sun, 19 May 2013 05:29:51 +0000 en-US hourly 1 http://wordpress.org/?v=3.4.2 WOD – 130518 http://www.crossfitparamount.com/05/2013/wod-130518/ http://www.crossfitparamount.com/05/2013/wod-130518/#comments Sat, 18 May 2013 05:40:21 +0000 Crossfit Paramount http://www.crossfitparamount.com/?p=8098

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Remember there is no Oly Class today! As we are hosting a Mobility Seminar with Ryan DeBell and Pacific Sport and Spine

Strength: 6×2 Deadlifts Increase weight each set

WOD: 4 Rounds 15 Thrusters (95#/65#) 400m Run 15 Box Jumps (24/20″) *Step down off box jumps*

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Strength: 3×5 @ 90% Front Squats

Athletes: 250m Row x 5 Rest as needed

WOD: For time 150 Double Unders 100 Air Squats 80 Push Ups 60 Pull ups 30 Burpees

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Strength: Bench 3×5 +5 from last week or heaviest possible with best form

Athlete Strength: Snatch balance 7×2 Heavy

WOD:

“DT”

Five rounds for time of: 12 – Deadlifts 9 – Hang Power Cleans (155/105) 6 – Push Jerks

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed [...]

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Strength: Power Clean and Jerk 5×3 @ 80% 5×3 @ 90%

Athlete Strength: Push Press 3×3

WOD: 3 Rounds 10 OHS (95/65) (135/95) 100m Run 10 Front Squats 200m Run

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Strength: Backsquats 5×3 @ 75%

Skill: 10 Min HSPU Practice

WOD: Complete in any order 10 Muscle ups 100 Russian Twist (45/25) 80 Deficit push ups 60 Goblet squats

 

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Strength: Snatch 7×2 @ 90%

Athlete extra credit: 50 Strict Toes to bar

WOD: 40-30-20-10 KB Swings (53/35) Med Ball Sit ups

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Strength: 50 Strict Pull ups

Athlete Strength: Front Squat 3×5@85% WOD:

7 Min AMRAP 10 Wallballs 10 Push ups

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Strength: Bench Press 3×5 heaviest as possible or add 5 lbs from last week

Skill: HSPU

WOD: Hammer 5 – Power Cleans (135/96) 10 – Front squats (135/96) 5 – Jerks (135/96) 20 Pull ups 90 Second Rest between rounds.

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Strength: Clean and Jerk to 95% 3×1 @ 90%

Athlete Strength: Strict Press 3×3 heaviest with best form.

WOD: 100 Burpee Box Jumps

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Strength: Backsquat - 5×3 @ 90%

Skill: 10 Min of Double under Practice

WOD: 3 Rounds for efficiency

5 Strict Pull ups (weighted if possible) 10 Ring Dips 5 Strict Pull ups 15 Russian Twist 10 Strict Toes to bar

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