Thursday, January 31, 2013

WOD| February 1, 2013

SKILL:
Bear Complex (Single Rep)
15min to find 1 RM

WOD:
15-12-9
Bear Complex (Single Rep) [115/75]
TTB




Wednesday, January 30, 2013

WOD| January 31, 2013

SKILL:
Cleans (Power or Squat)
5x5x3x3x1x1x1x1x1

WOD:
12 min AMRAP
8 Ring Rows
10 Air Squats
10m Dragon Walk
10m Frog Jumps





Tuesday, January 29, 2013

WOD| January 30, 2013

SKILL:
Dead Hang Pullups
5x5x3x3x3x1x1x1x1
[use bands as needed/use weighted vests if you can]

WOD:
  "CrossFit Poker"
25min AMRAP
Hearts - KBS (53/35)
Diamonds - Strict Press (45/35)
Spades - Weighted Situps (35/25)
Clubs - Jumping Lunges
Jokers - Row 500m

 





Monday, January 28, 2013

WOD| January 29, 2013

SKILL/STRENGTH:

Front Squat
3 sets x 10 reps
[increasing weight each set]
Back Squat 
5 sets x 5 reps
(starting with last FS weight)
[increasing weight each set]
Deadlift
3 sets x 5 reps
[use last set of BS weight for all 3 sets]

WOD:
6 min AMRAP
20 Double Unders
20 Situps


Sunday, January 27, 2013

WOD| January 28, 2013

SKILL:
Wamr-up Bench & Thrusters

WOD:
Partner Chipper
80 Bench Press (115/75)
60 Pull-Ups
40 Shuttle Sprints
20 Thrusters (115/75)
10 Rope Climbs



Thursday, January 24, 2013

WOD| January 25, 2013

SKILL:
Junkyard Dog
+
Hip/Shoulder Mobility

WOD:
"Karen"
150 Wall Balls (20/14) for time


Wednesday, January 23, 2013

WOD| January 24, 2013

SKILL:
Deadlift (225/155)
10 minutes to warm-up then 1 set max unbroken reps
[touch and go reps no pause at bottom]

WOD:
12 min AMRAP
5 Power Cleans (155/115)
10 Lateral Bar Jumps
5 Deficit Pushups (25s/15s)



Tuesday, January 22, 2013

WOD| January 23, 2013

SKILL:
Pistols
Work on progressions/20 reps per leg

WOD:
2 RFT
30 KTE
30 Situps (53/35)
30 Flutter Kicks (2-count)
30 Scissor Kicks (2-count)
30 Hollow Rocks
30 Oblique Crunch (53/35)



Monday, January 21, 2013

WOD| January 22, 2013

SKILL:
HSPU
Work on skill or progressions for 10 minutes

WOD:
1RFT
60 Double Unders or Tuck Jumps
50 Leg Lifts
40 KBS (53/35)
30 Russian Twisters
20 Squat Cleans (115/75)
10 Bar Facing Burpees

Sunday, January 20, 2013

WOD| January 21, 2013

SKILL:
KB Clean & Press
5x5x5x5x5 (each arm/increase weight each set)

WOD:

4 RFT (FGB Style)
3 minutes ON/1 minute OFF
Row for Calories
Pullups
Thrusters (45/35)



Thursday, January 17, 2013

WOD| January 18, 2013

SKILL:
Row 500m for time

WOD:
10-9-8-7-6-5-4-3-2-1
Push Press (115/75)
1-2-3-4-5-6-7-8-9-10
Weighted Lunge Step (53/35)


Wednesday, January 16, 2013

WOD| January 17, 2013

SKILL:
Hip and Shoulder Mobility
10-15 minutes

WOD:
"CrossFit Poker"
20 Min AMRAP
Hearts - Wall Balls (20/14)
Diamonds - Pushups
Spades - Russian Twisters (53/35)
Clubs - Box Jumps (24/20)
Jokers - Thrusters (95/65)


Tuesday, January 15, 2013

WOD| January 16, 2013

SKILL:
Strict Press
5x5x5x5x5x5

WOD:
"Tabatas"
KTE
Burpees
Weighted Situps (35/25)
Mountain Climbers (2-Count)

Post WOD:
Hold Squat for max time
(below parallel/no sitting/arms extended in front)


Monday, January 14, 2013

WOD| January 15, 2013

SKILL:
Snatch Balance
3x3x3x3x3x3

WOD:
15min AMRAP
5 Power Snatch (115/75)
5 OHS (115/75)
25 Double Unders





Sunday, January 13, 2013

WOD| January 14, 2013

SKILL:
Work on a "Goat" for 10 minutes

WOD:
3RFT
500m Row
40 Situps
30 Air Squats
20 Chin-Ups
10 HR Push-Ups
~ Rest exactly 2 min between each round ~


Thursday, January 10, 2013

WOD| January 11, 2013

SKILL:
Pull-Up/Muscle-Up Progression

WOD:
2-Person Teams
20 min AMRAP
RUN 200m
5 Wall Balls (20/14) + max KBS (53/35)
 [athletes will alternate stations/score is total rounds + total KBS]



 

Wednesday, January 9, 2013

WOD| January 10, 2013

SKILL:
Push Press/Push Jerk
2x2x2x2x2x2x2

WOD:
3RFT
40 Double Unders
20 Med Ball Cleans
10 Deadlift (225/155)



Tuesday, January 8, 2013

WOD| January 9, 2013

SKILL:
Back Squat (from the floor)
10x10x10x5x5x5
* increase weight each set *

WOD:
12min AMRAP
5 Pushups
10 Air Squat
15 Situps



Monday, January 7, 2013

WOD| January 8, 2013

SKILL:
Ground to Overhead
5 sets x 5 reps/Increase weight each set
Clean & Jerk
Snatch
(complete 5 reps of C&J and Snatch at same weight = 1 set)
 
WOD:
1 RFT
Ground to Overhead
Males - 4000lbs
(135x30 reps or 115x35 reps or 95x42 reps or MODx50 reps)
Females - 2850lb
(95x30 reps or 75x35 reps or 65x42 reps or MODx50 reps)
then
Row 1000m

 
 

Sunday, January 6, 2013

WOD| January 7, 2013

HAPPY BIG BIRTHDAY SUE STRACK!
 
SKILL:
Mobility & Set-up/Warm-up all the movements
 
WOD:
"Filthy Fifty"
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (53/35)
50 Walking Lunge Steps
50 KTE
50 Push Press (45/35)
50 Back Extension/Superman
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
 
 


Thursday, January 3, 2013

WOD| January 4, 2012

SKILL:
HSPU/Hand Stands
 
WOD:
 
3 RFT
40 Situps
30 Mountain Climbers (2-count)
20 Wall Balls (20/14)
10 TTB
5 Shoot-Thrus
 


Wednesday, January 2, 2013

WOD| January 3, 2012

SKILL:
25-30 minutes strength
5 sets x 5 reps each exercise
(one set is 5 FS, 5 SC & 5 Thruster/
increase weight each set)
Front Squat
Squat Cleans
Thrusters
 
WOD:
8 min EMOM
4 Squat Cleans (115/75)
Single Jump Rope remainder of minute
**Score total single jump ropes after 8 min**
 
 


Tuesday, January 1, 2013

WOD| January 2, 2013

SKILL:
Pull-Up/Muscle-Up
 
WOD:
"Barbara"
5 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
**Rest exactly 3 minutes between your rounds**