Friday, August 30, 2013

WOD | August 31, 2013

Skill/Strength:
Mobility & WOD Skills

WOD:
Partner Chipper

- Bench Press 10000 lbs (males)/8000lbs (mixed)/6000lbs (ladies)
- Run 800m together 
- 50 Burpee Box Jumps 24/20 (partner holds plank)
- Run 400m together 
- 40 Partner Wall Balls 20/14
Run 200m together
- 30 Wall Walks (partner holds air squat)




Thursday, August 29, 2013

WOD | August 30, 2013

Skill/Strength:
Front Squat
20 min to find 1RM

WOD:
15 min AMRAP
10 Ring Rows
10 KTE
10 Med Ball Toss Sit-ups
25 Double Unders 




Wednesday, August 28, 2013

WOD | August 29, 2013

Skill/Strength:
Sled Push Relays

WOD:
10 Rounds for Time & Load
4 Deadlift Rx 60% Rx+ 70% of 1RM
8 HR Push-ups 
8 Overhead WB Lunge Steps 20/14 




Tuesday, August 27, 2013

WOD | August 28, 2013

Strength WOD:
25 EMOTM
2 C&J @ Rx 60% Rx+ 70% of 1RM

Conditioning WOD:
1RFT
Row 500m
300 Singles
100 Abmat Sit-ups 




Monday, August 26, 2013

WOD | August 27, 2013

Skill/Strength:
Strict Press
5x5x5x5x5x5 @ 75% 1RM

WOD
21-15-9
Pull-ups / Rx+ CTB Pull-ups 
KBS Rx 53/35 Rx+ 70/53
Box Jumps Rx 24/20 Rx+ 30/24
* 400m run after 21, 15, 9 sets / 3 total runs 





Sunday, August 25, 2013

WOD | August 26, 2013

WOD:
"Karen"
12 min time cap
150 Wall Balls 20/14

Skill/Strength:
30 Good Mornings 45/35
30 Ring Dip (or Matador)
30 Power Cleans 115/75 (focus on form every rep)
30 GHD Sit-ups 






Thursday, August 22, 2013

WOD | August 23, 2013

Skill/Strength:
Pull-ups (work progressions and kipping)

WOD:
"Nicole"
20 min AMRAP
Run 400m
Pull-ups Max Reps (unbroken)

*Score is rounds & total Pull-Ups



Wednesday, August 21, 2013

WOD | August 22, 2013

Skill/Strength:
Back Squat
20 min to find 7RM

WOD:
12 min AMRAP
15 Med Ball Cleans
10 Strict Press 45/35
5 Thruster 45/35

Cash-Out: 100 Twisting AbMat Sit-ups 




Tuesday, August 20, 2013

WOD | August 21, 2013

Skill/Strength:
Pistols
Work on progressions or at least 20 per leg

WOD:
21-15-9
Deadlift Rx 225/135 Rx+ 275/165
Box Jump Rx 24/20 Rx+ 30/24
Cash-Out: 100 DU or 200 Singles (included in WOD time) 




Monday, August 19, 2013

WOD | August 20, 2013

Skill/Strength:
Bench Press
4 sets max effort 60% of 1RM (rest 2 min between sets)

WOD:
17 min AMRAP
200m Run
10 Front Squats Rx 95/65 Rx+ 115/75
30 Abmat Sit-ups 








Sunday, August 18, 2013

WOD | August 19, 2013

Skill/Strength:
OHS 3x3x3x3x3

WOD:

Buy-in: 2 min max KBS 53/35

#1 -- 6 min time cap
50 Double Unders
40 Wall Balls
30 DB Snatch (Heavy as possible)
20 TTB
10 Thrusters Rx 115/75 Rx+ 135/95

Cash-Out: 2 min max burpees








Friday, August 16, 2013

WOD | August 17, 2013

Skill/Strength:
Kipping work (HSPU/Pull-Up/TTB)

WOD:
14 min AMRAP 
Ascending ladder (1-1/2-2/3-3...12-12)
HSPU or Wall Walks
SDHP Rx 95/65 Rx+ 115/75



Thursday, August 15, 2013

WOD | August 16, 2013

Skill/Strength:
Axle Deadlift
20 min to work form and up to 5RM

WOD:
7 RFT (Rx+ 9RFT)
7 Axle Deadlift 180/130
7 TTB



Wednesday, August 14, 2013

WOD | August 15, 2013

Skill/Strength:
Snatch/Snatch Balance

WOD:
CF Open WOD 13.1
17 min AMRAP
40 Burpees
30 Snatch 75/45
30 Burpee
30 Snatch 135/75
20 Burpee
30 Snatch 165/100
10 Burpee
AMRAP Snatch 210/120



Tuesday, August 13, 2013

WOD | August 14, 2013

Skill/Strength:
Split Jerk
20 min to find 1RM from rack

WOD:
3 RFT
Run 400m
4 rounds of "Cindy"
5 Pull-Up/10 Push-Up/15 Air Squat
(Rx+ 4FT or wear 20lb vest)





Monday, August 12, 2013

WOD | August 13, 2013

Skill/Strength:
Pendlay Rows

WOD:
CrossFit Poker 25 min
Wall Balls
Ring Rows
Box Jumps
Sledge Hammer Strikes
Joker=Man Makers (heavy)



Sunday, August 11, 2013

WOD | August 12, 2013

Skill/Strength:
Rope climbs & learn to use the axle bars

WOD:
12 min time cap
30 Axle C&J 
Rx 135/95 Rx+ add weight up to 185/135
25 Axle Front Squat
20 Axle Lunge Step
50 Double Unders 






Saturday, August 10, 2013

WOD| August 9, 2013

Skill: hspu

WOD:
10 RFT
200m
15 KBS Rx 53/35 Rx+ 70/53

WOD| August 10, 2013

Skill/Strength:
Sled Push & Rope Climbs

WOD:
50 Double Unders
50 Slam Ball Sit-ups
50 Slam Ball Twisters
50 Lunge Steps Slam Ball Overhead
50 Double Unders

Cash-Out: 2 min plank hold