Archive | January 2014

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22 January WOD

Skill ME HSPU (R), ME HSPU/handstand hold (B), handstand practice Strength: 5×2 hang snatch (R, B, W) WOD: (R) 100 WB *every drop = 3 burpees 7 min cap Then 3rds 7 rt arm snatch (2/1.5) 7 lt arm snatch (2/1.5) 14 release push-ups (B) 12 min AMRAP 20 WB 10 Deadlift (185/155/125/105/95) Then 2 […]

21 January WOD

Skill: 2×10 pistols (R), assisted pistol practice (B), alt. step ups Strength: 6×1 push jerk (R, B, W) WOD: (R) 30 muscle ups 21 clean and jerk (135/95) 2000 m row *courtesy of crossfit.com Then 2 min ME release push-up (B) 1000 m row 3 rounds 15 pull-ups (scale accordingly) 10 clean and jerk (135/115/95/75) […]

20 January WOD

Skill: bar MU 2×6 (R), CTB/hollow core swing 2×6 (B), hollow core swing Strength: 4/8@65%, 4/8@75%, 3/6@85% of 1rm FS (R,B,W) WOD: (R) 12 min AMRAP 250 m row 12 OTB burpees (24/20) 6 hang squat snatch (115/75) Then 10 min goat work (B) 10 min AMRAP 30 DU/90 singles 10 Snatches (75/55) Then 2 […]

17 January WOD

Skill: ring dips 2×10 (R,B,W) Strength: 4/8@60%, 4/8@70%,3/6@80% of 1rm FS (R,B,W) WOD: (R) 21 15 9 Hang Cleans (165/115) Pull-ups Then ” flight simulator” 9 min cap (B) 21 15 9 Hang cleans (165/135/115/55) Toes to bar/knees to elbows/v-ups Then “Mini flight simulator” 9 min cap Then 500 m row 21 15 9 Hang […]

16 January

Experimental Thursday! It’s pretty cool, come see!

15 January WOD

Mobility (on your own) Warm up: 20 lunge steps 10 shoulder rolls 10 OHS w/bar Strength: find 3rm deadlift, then 2xME @75% of 3rm WOD: “Marguerita” 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

14 January WOD

Mobility (on your own) Warmup: 10 box step ups 10 pause squats w/bar :30 handstand hold Strength: 7×1 split jerk Strength: A. 1000 m row B. 10 min AMRAP 30 double unders 20 wallballs 10 front squats (155/105) C. 300 yd farmers carry (AHAP) *every time implement set down=5 burpees 8 min cap