Sunday, September 29, 2013

WOD | October 5, 2013

Skill:
OHS/Snatch

WOD:
CF Open WOD 12.2
10 min AMRAP 
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Max reps snatch 210/120

WOD | October 3, 2013

Skill/Strength:
15 min EMOM 
65-75% of 1RM C&J
2 Clean & Jerk 
2 Front Squat
*document load used 

WOD:
7 min AMRAP
Max Burpees
-rest 2 min-
Run 1 mile for time 




WOD | October 2, 2013

WOD:
"Diane"
8 min time cap
21-15-9
Deadlift 225/155
HSPU

Post-WOD Skill:
Row 1000m for time 
Mobility 




WOD | October 1, 2013

Skill/Strength:
Push Press
80% of 1RM
3x3x3x3x3x3

WOD:
3RFT
60 Double Unders
40 Wall Balls 20/14



WOD | September 30, 2013

WOD:
"Helen"
3RFT
400m run
21 KBS 53/35
12 Pull-Ups
Rx+ "Heavy Helen" KBS 70/53

Post WOD Skill:
KB Thrusters
5x5x5x5x5x5





Friday, September 27, 2013

WOD | September 28, 2013

Skill:
Hip/Calf/Achilles Mobility

WOD:
8 RFT
400m sprint
12 Burpees
-rest 1 min on your time-


Thursday, September 26, 2013

WOD | September 27, 2013

Skill/Strength:
Work on a Goat for 15 minutes

WOD:

800m Run
15 Squat Cleans Rx 95/65 Rx+ 135/95
15 Pull-Ups
400m Run
20 Squat Cleans Rx 95/65 Rx+ 135/95
20 Pull-Ups
200m Run
25 Squat Cleans Rx 95/65 Rx+ 135/95
25 Pull-Ups





Wednesday, September 25, 2013

WOD | September 26, 2013

Skill/Strength:
4 rounds 
7 Bench Press 80% of 1RM
6 Strict Pull-ups

WOD:

4RFT
500m Row
400m Run
- rest 3 min document time for each round -
Rx+ add 40 DU or 30 Tuck Jumps out of rest period not counted in time



Tuesday, September 24, 2013

WOD | September 25, 2013

Strength:
20 min EMOTM
Even min 6 Tempo Back Squats 50% of 1RM (3 sec down -> 5 sec hold -> Quick Up restart every 10 seconds )
Odd Min 15 Ab-Mat Sit-ups (touch overhead floor & toes)

WOD:
400m Run
30 Strict Press 45/35
25 Wall Balls 
20 Pull-Ups
400m Run



Monday, September 23, 2013

WOD | September 24, 2013

Strength/Skill:
EMOTM 10 min
15 second front rack hold 125% of 1RM FS
30 second Plank
15 second rest 

WOD:
5 RFT 
7 Deadlift Rx 255/170 Rx+ 315/205
10 HR Push-ups
15 Abmat Sit-ups (hand touch ground and toes)




Sunday, September 22, 2013

WOD | September 23, 2013

Strength/Skill:
Snatch 
25 min to work to 3RM

WOD:
CrossFit Open WOD 11.1
10 min AMRAP
30 Double Unders
15 Power Snatch 75/55




Friday, September 20, 2013

WOD | September 21, 2013

Skill:
Kipping and Butterfly Pull-ups

WOD:
50 Thrusters 45/35
40 Box Jumps 24/20
30 CTB Pull-Ups
20 OHS 45/35
10 50m shuttle sprints


Thursday, September 19, 2013

WOD | September 20, 2013

Strength:
Clean Complex
25 min
(1 Power Clean/1 Squat Clean/1 Hang Clean unbroken = 1 Rep)
1-1-1-1-1-1-1

Cleans
15 min to work to 1RM

Conditioning:
8 min Partner WOD
Odd Min Max Single Jump Ropes
Even Min Max Row for Meters







Wednesday, September 18, 2013

WOD | September 19, 2013

Strength/Skill:
Strict Pull-Ups
5x5x5x5x5x5
*use lowest band possible 
**add a weighted vest if not using bands

WOD:
5 RFT
5 Deadlift Rx 245/165 Rx+ 275/185
7 TTB
9 Slam Balls

Post-WOD: 
2 min Plank Hold



Tuesday, September 17, 2013

WOD | September 18, 2013

Strength/Skill:
Push Press
20 min to work to a 5RM

WOD:
5 rounds 
Max Unbroken Wall Balls 20/14
Max Sit-ups in 1min

Score: Total Wall Balls & Sit-Ups





Monday, September 16, 2013

WOD | September 17, 2013

Strength/Skill:
Bench Press @ 80% 1RM
5x5x5x5x5x5 

WOD:
"SQT"
3RFT
10 Ground 2OH 95/65
Shuttle Sprint 200m 
(50m there and back twice)
-rest 1 min on your time-
"Megan"
21-15-9
Burpees
KBS 53/35
Double-Unders (Singles x4)




Sunday, September 15, 2013

WOD | September 16, 2013

Strength/Skill:
HSPU
15 min to work on progressions 

WOD:
"Kovarik"
9 C&J 185/130
15 Front Squat 185/130
76 Double Unders
15 Front Squat 185/130
9 C&J 185/130