CrossFit Langley - Bootcamps in Langley, BC. http://crossfitlangley.com Get in shape and lose the fat Tue, 15 May 2012 22:42:46 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 http://crossfitlangley.com http://crossfitlangley.com/img CrossFit Langley - Bootcamps in Langley, BC. Workout of the day http://crossfitlangley.com/wod/workout-of-the-day-809/ http://crossfitlangley.com/wod/workout-of-the-day-809/#comments Tue, 15 May 2012 22:42:46 +0000 Coach http://crossfitlangley.com/?p=6221 Warmup 3rds
8x shoulder dislocates
5x OHS bar
4x pullups

Workout for time
5 rds
400m run
15x OHS 95/65

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5x squats
15x dus 45x singles
5x kte

25 min Amrap
200m run
3x pullups
5x pushups
7x situps
5x box step ups

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20x du’s
10x situps

10-1 horizontal pullups
1-10 ring dips

10-1 pullups
1-10 pushups

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5x front squats
3x pullups
20x dus

5rds
5x front squats
5x L pullups

Amrap in 8 min
4x front squats
100m row/ run
5x pullups

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20x dus
10x situps

3 rds for time
50x squats
75ft walking lunged
25x back extensions

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5x push press
3x pullups
12x lunges

Push press
2-2-2-2

5rds
4x push press 125/85
8x pullups
150m row

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5x squats with bar
3x pullups
8x  lunges
10x dus

Ladder 11 – 1
Back squat 135/95
Pullups
Box. Step ups or jumps
Pushups
Situps x2

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100m row
3x pullups
12x dus
5x ball slams

4rds
20x pullups
20x squats
20x situps
20x pushups
200m row

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5x push press with45 bar
3x pullups
100m run

Push Press
3-3-3-3

AMARAP in 15 or 7rds
5x Push press
200m run
8x situps

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12x air squats
3x pullups
10x du’s

Back Squat
3-3-3-3
in-between rds
5x weighted pullups 45/25

AMRAP 15min or 7rds
5x back squats 135/95
5x pullups
200m row

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