1/13/2012

''JaM'' (01.13.2012)

Warm-up Drills (01.13.2012)
3:00 x Speed Rope (cumulative)
9 Fundamentals x 5 Reps each (45lbs)
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-Sumo Squats
-Shoulder Mobility (Choice)





''JaM'' (01.13.2012)
Complete for time
Row 1500m
21-15-9 for time of
Thrusters (95/65lbs)
Pull-ups

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (01.13.2012)
Rest for the crucible that approaches... Mobility WOD: Watch one video, stretch, foam roll, and apply yourself to improving movement.

Burpee Challenge (Optional)
28 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (01.13.2012)

12 comments:

Laura said...

Jam: 19:42 @ 65lbs. /red band

Sarah said...

JaM
19:48
65lbs
red band

callie said...

20:32

Dutch said...

Jam 19:27 rx'd
Mike V.

Joshua said...

JaM
Run 1200 meters
21,15,9
Thrusters
Pullups

19:00

Filipe said...

Jam
14:27

Peter said...

JAM
22:33 w/85#

Michelle said...

JAM
15:53 red band

Anonymous said...

Front Press....135 x 10
Jam...18:06
95# & black band

-Dubs

mtn Rob said...

Jam
16:58
95lbs, Blk Band

Adam said...

Press 73 x 7

JaM 19:31
68# blue band

Silverback said...

JaM 17:38 95# and red band