i PHG Crossfit

26 March 2015

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3/26/15

3 RFT
2:00 du
2:00 row for cal
1:00 sit-ups

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3/25/15

4 pistols 
18 du
6 HSPU
18 du
8 pullups
18 DU
10 push ups
18 DU
12 squats


24 March 2015

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3/24/2015

Until failure
12 power snatch 75/55
:30 plank
Add 15 seconds to the plank each round

23 March 2015

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3/23/15

5 RFT
200 m run
30 goblet walking lunges
20 wall balls


22 March 2015

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3/22/15

WOD: 4 RFT
15 front squats
25 hollow rocks
20 weighted step ups


21 March 2015

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3/12/15 Helen

Helen!
3 RFT
400 m run
21 kbs
12 pullups



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Open 15.4

19 March 2015

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3/19/15

Partner WOD:
Partner 1: row 400 m
Partner 2: thrusters for reps


18 March 2015

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3/18/15

Mobility: foam roll quads, glutes, hamstrings
Bretzille stretch, hamstrings with band

Warm up: 3x
:30 jump rope
:45 plank (l,R,c)
10 bar good mornings

Strength: bench press
7x3

WOD: 15:00 AMRAP
10 deadlifts
200 m run (300m row)


16 March 2015

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3/16/15

Strength: OHS

WOD: 6 RFT
20 burpees
10 ring dips
20 hang cleans


15 March 2015

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3/15/15

3 rounds
1:00 each
Cal row
SDHP
burpees
Kbs
Rest

12 March 2015

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3/12/15

Mobility: foam roll, lacrosse ball-- back and calf. Runners stretch

Warm up: 
30 pullups
30 sit-ups

WOD:
400 m run
20 power cleans
400 m run
75 push ups
400 m run
25 power cleans
400 m run

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3/11/15


Mobility: door stretch, Childs pose, skin the cat

Warm up:3x 
1:00 max DU
:30 goblet squat hold
:30 rest

WOD: 20:00 AMRAP
15 hang snatch
20 squats
10 t2b 

10 March 2015

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3/10/2015

WOD
"Rowers Remorse"
100m Row
10 wallball 20/14
200m row
20 wallball
300m row
30 wallball
400m row
40 wallball
500m row
50 wallball

09 March 2015

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Athlete Spotlight -- Kevin Eppele!


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