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CrossFit Himalaya

Endurance + Stamina + Strength + Flexibility + Speed + Power + Co-ordination + Agility + Accuracy + Balance

9 May 2012
Warm up
3 Rounds of
10 Sampson Strech
10 OHS -PVC
10 Striders
10 Sit ups
10 Back Extension

WoD
For time
30 Front Squats (40/25 kg) + 10 SDHP (40/25kg)
20 Push ups
20 F/S + 20 SDHP
20 Push Ups
10 F/S + 30 SDHP
20 Push Ups

8 May 2012
Warm Up
3 Rounds
30 Jumping jacks
10 Striders
10 Sampson Stretch

WoD
5 rounds for time of
20 Dumbbell push press (15/10kg)
30 Box jumps
40 Sit ups

7 May 2012
Warm Up
3 Rounds of
10 Sampson Stretch
10 Burpees

WoD
For time
800 meters run
8 rounds of
8 Pull ups
16 Push ups
800 meter run

5 May 2012
Warm Up
3 Rounds
10 Sampson Stretch
10 OHS- PVC
10 Sit Ups
10 Back Extns

WoD
9 Mins AMRP - Burpees
5 mins recovery
75 Floor Wipers

4 May 2012
Warm Up
Crossfit Warm Up

WoD
Drop Snatch
3-3-3-3-3-3
Split Jerk
3-3-3-3-3-3

3 May 2012
Rest

2 May 2012
Warm Up
3 Rounds
10 Lunges
10 Push Ups
10 Sit Ups
10 Back Extensions

Skills
Kettlebell Swings

WoD
AMRP in 15 mins
10 Wall Ball Shots
10 Push Ups
10 Double Unders

1 May 2012
Warm Up
3 Rounds
30 Jump Jacks
10 Wall Balls
10 Striders

WoD
For Time :
2-4-6-8-10-12-14-16-18-20
KBS (16/12kg)
Toe-to-Bar

30 April 2012

Warm UP
Crossfit Warm UP

WoD
10 rounds for time of
10 Deadlifts (60 kg)
15 Push ups

29 April 2012

Rest

28 April 2012

Warm Up
10 Shoulder Press
10 Push Press
10 Squats

WoD
AMRAP in 15 mins
10 Push Press
50 Air Squats

27 April 2012

Warm Up
3 Rounds
50 Jumping Jacks
10 OHS- PVC
10 Sit Ups
10 Back Extensions

WoD
STRENGTH

Back Suat
3-3-3-3
Over Head Squats
3-3-3-3

26 April 2012

Rest

25 April 2012

Warm Up
Tabata Jump Rope

Skills-
Hang Power Clean

WoD
For Time :
21-15-9
Hang Power Clean
Barbell Facing Burpees

24 April 2012
Warm Up
2 Rounds
50 Jump Jacks
10 OHS- PVC

WoD
Front Squat
5-5-5-5
Push Press
5-5-5-5

23 April 2012

Warm Up
Dynamic Warm Up

WoD
15min. AMRAP
(60sec. at each station)
Box Jumps 20 / 16kg
Kettlebell Swings 16kg/ 8 kg
Push-Ups
Mark your score - total reps in 15 minutes.

21 April 2012

Warm Up
10 x 2
Sampson Stretch
Push Ups
Sit Ups
Back Extensions
Pull Ups

WOD
5 Rounds for time of
25 Weighted Walking lunges
21 Burpees

20 April 2012

Warm Up
Bergener's Warm Up

WOD
Power Clean
3-3-3-3
Push Jerk
3-3-3-3

19 April 2012
Rest

18 April 2012
Warm Up
100 Jumping Jacks
30 OHS - PVC

WOD
GRACE
30 Clean n Jerks for time

17 April 2012

Warm Up
2 Rounds of
50 Jumping Jacks
10 OHS - PVC

WoD
For Time :
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Wall Ball Shots
Sit Ups (With Medicine Ball)

16 April 2012

Warm Up
Dynamic Warm Up

WoD
50-40-30-20-10
KBS
Box Jumps

14 April 2012

Warm Up
2 Rounds of
50 Jumping jacks
50 Foot Tapping
10 Suitcase Dead Lifts

WOD
For Time :
25 Pull Ups
50 Dead Lifts (60 Kg)
50 Push Ups
50 Floor Wiper
50 Dumbbell Clean n Press (15 kg)
25 Pull Ups

13 April 2012

Warm UP
Dynamic Warm UP

WoD
STRENGTH

Dead Lifts
10 - 8 - 6 - 4
OHS
10 - 8 - 6 - 4

12 April 2012

Rest

11 April 2012

Warm Up
10 x 3
Sampson Stretch
OHS-PVC
Sit Ups
Back Extensions

WOD
3 Rounds for time of :
25 Pull Ups
100 Double unders

10 April 2012

Warm Up
3 Rounds
25 Jumping Jacks
25 Split Jumps
25 Tuck Jumps

WoD
Death By HOLD
3 Mins of hold followed by 2 Mins of Rest

PLANK
HANDSTAND
HANG ON BAR
L HOLD ON PARALLETS
PRIMAL SQUATS

7 April 2012

Warm Up
Dynamic Warm Up

WOD
For Time :
21-15-9
Deadlifts (Body Weight)
Knee to Bar Pull Ups

6 April 2012

Warm UP
2 Rounds
50 Jumping Jacks
50 Foottapping on Medicine Bal

WOD

5 Rounds for time of :
7 Thrusters (95/65 Lbs)
14 Pull Ups

5 April 2012

Rest

4 April 2012

Warm up
Bergener's Warm UP

Skills
Sqauts

WoD
Over Head Squats
3-3-3-3
Front Squats
3-3-3-3

3 April 2012

Warm up
200 Jump rope
10 Iron Cross
10 scorpion

Skills
KBS, Hand stand push ups

WOD
100 KBS – 20 kg / 12 kg
50 Hand stand push ups
100 Back Squats 75 lbs / 45 lbs
50 Toe to bar

(Scaling option is available with Coach)

After bash
PNF stretch – hamstring.

2 April 2012

Warm up
3 rounds of
Press, Push presss, Push jerk
Skill-

WOD
"Tabata This"
4 mins of work with 20 seconds of work 10 seconds of rest.

Tabta pull ups
Tabata Squats
Tabata Push ups
Tabata Sit ups
Tabata Double unders

1 April 2012

Rest

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