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WOD- 6/7/12: “Death by AMRAP”

WOD: “Death by AMRAP”

Complete as many rounds as possible in the 3 Min AMRAP of the following exercises.
  • 3 KBS (heavy)
  • 6 Box Jumps (High)
*2 Min Rest between AMRAP
Complete as many rounds as possible in the 3 Min AMRAP of the following exercises.
  • 6 Box Jumps (High)
  • 6 Thrusters (95/65)
* 2 Min Rest between AMRAP
Complete as many rounds as possible in the 3 Min AMRAP of the following exercises.
  • 6 Thrusters (95/65)
  • 9 Burpees

Getting Your Roll On

Do you want to improve your recovery time, reduce injuries, eliminate tension and scar tissue in your muscles, and improve joint mobility and flexibility….It’s time to use the Foam Roller. What is going on Inside? Here is a quick overview of what is going on…

WOD- 6/5/12: “Tabata This.”

Warm Up:  Sampson Stretch Oh- Pass Throughs/ Shoulder Mobility Good Mornings SKILL: Sumo Dead lift High Pull WOD: “Tabata This.”  Work for 20 seconds, 10 seconds rest. 8 rounds of each individual exercise.  Athlete keeps track of reps each cycle, lowest rep count is recorded….

WOD- 6/4/12: “Lung Burn”

WOD: GV Front Squat, + 12 Min AMARAP

A1.  German Volume Front Squat. Complete 10 Reps, 10 Rounds. 1 Minute Rest Between Rounds

Athlete Self times 1 minute rest.  Work at 50-60% Max.

B1.  12 Min AMRAP. Complete the following three exercises in sequence for as many rounds as possible in 12 minutes.

  • 6 Pull Ups
  • 9 Box Jumps
  • 12 KBS (24/16 kg)
Scale as needed.

WOD- 6/1/12: “Deadly 7”

WARM-UP: Good Mornings Inch worm Sampson Stretch SKILL: Deadlift KettleBell Swing WOD: “Deadly 7” A1.  Deadlift; 5-5-5-3-3-3. Athlete adds weight each round. Work to a heavy 3. Rest between sets as needed. B1. 7 Minute AMRAP. Complete as many rounds of the triplet in 7…

WOD- 5/31/12: “Revenge”

WARM-UP / SKILL: Body Pass Through Oh- Pass Throughs Inch worm w/ push up Sampson Stretch WOD: Power Clean and “Revenge” A1.  5-5-5-3-3-3 Power Clean. Work up to a Heavy 3 Reps. Athlete adds weight each round. B1.  Complete the following Exercises- AFAHP (20-15-10-5 with…

WOD – 5/30/12: “Annie are you Ok?”

WOD: GV Back Squat, “Annie Are You Ok?” 

A1.  German Volume Back Squat. 10 Reps, 10 Rounds. 1 Minute Rest Between Rounds

Athlete Self times rest.  Work at 50-60% Max

B1.  “Annie Are You Ok?” Complete the following work:

  • 50-40-30-20-10 : Double Unders and Sit-Ups
  • Between Each Round:  10 thrusters (45/25);
  • OF NOTE:
    • (50 DU and 50 Sit Ups, followed by 40/40…
    • Double-Unders are scaled 3-1 (three singles = 1 double-under);
    • Between Each Round: 10 thrusters (45/25);
    • Thrusters are to be performed AQAHP. Objective is to move the bar through the prescribed motion as quickly as possible;
    • Bar is not permitted to touch the ground after it has been lifted. For each touch-down, athletes will be assigned 5 penalty-burpees to be performed after the workout has been completed.
    • Scale all exercises as needed.


WOD- 5/29/12: “Tire meets Tababta”

WOD: Tire Meets Tababta

Complete the following  work:

  • 0.00-5:00 400 M Tire Pull (Complete for time, Rest in time remaining)
  • 5:00-10:00 Tababta Weighted Walking Lunge (20 seconds work/10 seconds rest, 8 Cycles)
  • 10:00-15;00 Tabata Weighted Step Up (20 seconds work/ 10 seconds rest, 8 Cycles)
  • 15:00-20:00 Tabata Ring Push Up (20 seconds work/ 10 seconds rest, 8 Cycles)
  • 20:00-25:00 400 M Tire Pull (Complete For time)

Scale and Modify Exercises/ Distance as needed

WOD- 5/25/12: “Torpedo”

WOD: “Torpedo”

A1. German Volume Front Squat:
Complete 10 Reps of Front Squat (50% max), for 10 Rounds. 1 Minute Rest after each Round.  Athlete watches the clock.
B1.  Every 5 Minutes, Complete the Following AFAHP:
  • 2 Power Clean
  • 4 Ring Dips
  • 8 Pull-Ups
  • 16 Ab-Mat Sit-Ups, Anchored
  • 100 M Sprint
5 Rounds. Time remaining within the 5 Minutes can be used as rest.
Scale as Needed.

MOBILITY:

  • Roll-out / Trigger-Point Work
  • Upper Body/ Lower Body Stretch with Bands