The Physiological Demands of Rugby

at a track:

run 800m
run 400m backward
50 air squats
50 push ups

rest to full recovery (2-3mins)

run 800m
run 400m backward
50 air squats
50 sit ups

Cool Down:
Walk it out
Stretch

From Crossfit.com
5 rounds for time:
225# deadlift 15 reps
20 box jumps 24″ box
25 pull ups

Cool Down:
deep stretching.

Sprints:
8 x 100m
full rest

Strength Conditioning:
back squat
5 – 5 – 5 – 5 – 5

Cool Down:
deep stretching.

Then:

Run:
400m
rest 2min
800m
rest 1min
1200m

Then:

50 burpees for time

Then:

200m Lunges
10 push ups every 25m

Then:

Find your 3 Rep Max Clean & Jerk

Then:

from www.crossfit.com
7 rounds for time:
3 Body Weight Squat Cleans
4 Hand Stand Push ups

Cool Down:
Stretch

Fitness Test

from www.crossfit.com
As many rounds as possible in 20mins
Run 400m – rest exactly as long as it takes you to complete the 400m

ie:
Round 1 – 1:10.05
rest – 1:10.05
Round 2 – 1:12.05
rest – 1:12.05

Post times to comments

Options (choose 1)

run 10k
perform crossfitrefinery noon WOD
mountain bike 2hrs
swim 1.5 miles

Warm up:

active stretching.
20 push ups
40 air squats
30 sit ups

WOD (crossfit.com)

Eva
5 Rounds for Time
Run 800m
30 kettlebell swings 70#
30 pull ups

scale as necessary – this is a beast!

Cool Down:

eat a damn steak and drink a dank beer

Warm up:

active stretching
shoulder mobility
hip mobility

Strength

5 – 5 – 5
Front Squats

1 RM Deadlift

Cool Down:

stretch.

i saw this on www.70sbig.com

active stretching
5 rounds:
3 Handstand Pushups
5 pull ups
10 push ups
12 Back Extensions
15 air squats

WOD (from Crossfit.com)

5 rounds for time
10 pull ups
10 dips
10 135# Hang Power Cleans
Run 200m

Cool Down:

200 sit ups