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  • CrossFit WOD 01-17-01-23

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    becomefit
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    The document provides the weekly workout schedule for CrossFit training from January 17-23, 2011. Each day includes a warm-up routine chosen by the trainer, a skill focus like muscle-ups or power cleans, and a workout of the day (WOD). Monday's WOD is "Annie" consisting of a descending ladder of reps for double unders, sit-ups, and muscle-ups. Tuesday has 3 rounds for time of a circuit with 6 muscle-ups, 30 wallball shots, and 12 handstand push-ups. Wednesday is an "as many rounds as possible" (AMAP) workout of 20 minutes doing burpees.

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    The document provides the weekly workout schedule for CrossFit training from January 17-23, 2011. Each day includes a warm-up routine chosen by the trainer, a skill focus like muscle-ups or power cleans, and a workout of the day (WOD). Monday's WOD is "Annie" consisting of a descending ladder of reps for double unders, sit-ups, and muscle-ups. Tuesday has 3 rounds for time of a circuit with 6 muscle-ups, 30 wallball shots, and 12 handstand push-ups. Wednesday is an "as many rounds as possible" (AMAP) workout of 20 minutes doing burpees.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    238 views2 pages

    CrossFit WOD 01-17-01-23

    Uploaded by

    becomefit
    The document provides the weekly workout schedule for CrossFit training from January 17-23, 2011. Each day includes a warm-up routine chosen by the trainer, a skill focus like muscle-ups or power cleans, and a workout of the day (WOD). Monday's WOD is "Annie" consisting of a descending ladder of reps for double unders, sit-ups, and muscle-ups. Tuesday has 3 rounds for time of a circuit with 6 muscle-ups, 30 wallball shots, and 12 handstand push-ups. Wednesday is an "as many rounds as possible" (AMAP) workout of 20 minutes doing burpees.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    CrossFit

     WODS  
     
    Week  of:  01/17/11  –  01/23/11  
     
     
    Monday   Tuesday   Wednesday   Thursday   Friday   Saturday   Sunday  
                 
    Warm-­up:   Warm-­up:   Warm-­up:   Warm-­up:   Warm-­up:   Warm-­up:   Warm-­up:  
    Trainer’s   Trainer’s   Trainer’s   Bergner’s   Trainer’s   Bergner’s   Trainer’s  
    Choice   Choice   Choice   Warm-­‐up   Choice   Warm-­‐up   Choice  
                 
    Skill:   Skill:   Skill:   Skill:   Skill:   Skill:   Skill:  
    Muscle-­‐up   Power  Clean   Kipping  Pull-­‐up   Deadlift   Overhead  Squat   Medicine  Ball   Sumo  
              Clean   Deadlift  high  
    WOD:   WOD:   WOD:   WOD:   WOD:     Pull  
    “Annie”   Three  rounds   AMAP  in  20   “Fran”   Complete  AMAP   WOD:    
    50-­‐40-­‐30-­‐20-­‐ for  time  of:   Minutes:   21-­‐15-­‐9  reps   in  20  minutes   3-­‐3-­‐3-­‐3-­‐3  reps   WOD:  
    10  reps         of:     5  rounds  for  
    Double   6  Muscle-­‐ups   Burpees   Thrusters   225  pound   Overhead   time:  
    Unders   30  Wallball   Pull-­‐ups   Deadlift,  6  reps   Squat    
    Sit-­‐ups   shots,  20  pound     15  knees  to     40  Box  Jumps  
      ball     elbows   40  Push-­‐ups  
    12  Handstand   10  Kettlebell    
    push-­‐ups   swings,  2  pood  
    135  pound    
    Power  clean,  15  
    reps  
    CrossFit  WODS  
     
    Week  of:  01/17/11  –  01/23/11  
     
     

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