WOD| November 1, 2012

SKILL:

OHS (2 second hold at bottom during sets of 5)

5x5x5x3x3x3x1x1x1

 

WOD:

5 Rounds for time

7 Pull-Ups 

7 KBS (53/35)

 7 OHS (95/65)

 

 

 

 



WOD| October 31, 2012

SKILL:

Mobility/Stretching

 

WOD:

"Trick or Treat"

3 rounds for time

10 reps

31 reps

12 reps

 

**Each class will draw cards for the exercises to be used during that hour** 

 

(Yes...you have to wait until tomorrow to find out what they are!)

 

 

 



WOD| October 30, 2012

SKILL:

Front Squat

(Hold each rep 2 seconds at the bottom)

5x5x5x3x3x3

 

WOD:

21-15-9

SDHP (95/65)

Front Squat (95/65)

Hand Release Pushups

 

 

 



WOD| October 29, 2012

SKILL:

Snatch Balance

Snatch Progression

WOD:

"Isabel"
6 min CAP

30 reps Snatch for time (135/95)

 

 

 

WOD| October 26, 2012

SKILL:

Group Stretch/Mobility

 

WOD:

2 person team

Row 6000m

40 situps for athlete leaving rower each time you switch partners

 

 

WOD| October 25, 2012

SKILL:

Pull-Up/Muscle-Up Clinic

 

WOD:

3 min AMRAP

Wall Balls

 

3 min AMRAP

Hang Clean (75/55)

 

3 min AMRAP

Push Press (75/55)

 

3 min AMRAP

Double Unders/Tuck Jumps

 

**1 min rest between each AMRAP**

 

 

 



WOD| October 24, 2012

SKILL:

Clusters

5x5x5x5

 

WOD:

3 Rounds for time

50m Frog Jumps

350m Run

25 Walking Lunge (45/35 plate)

20 Thrusters (45/35 barbell)

 

 

WOD|October 23, 2012

SKILL:

Man-Makers

 

WOD:

CrossFit Poker
20 min AMRAP

 

Hearts - Ring Rows

Spades - Deadlifts (115/85)

Diamonds - Med Ball Situp (20/14)

Clubs - Double Unders or Tuck Jumps

 

Jokers - Man-Makers

 

 

 



WOD|October 22, 2012

SKILL:

Mobility/Group Sprints

 

WOD:

CFO Down & Dirty 30

30 Box Jump (24/20)

30 Jumping Pullups

30 KBS (53/35)

30 Lunge Steps

30 KTE

30 Push Press (45/35)

30 Superman

30 Wall Balls (20/14)

30 Burpees

 

 

 



WOD| October 20, 2012

WOD [8AM Class]

 

3 Rounds for time

400m Run

25 Goblet Squats (53/35)

200m Run

25 Pushups

100m Run

25 Situps

 

WOD [9:30AM Team]

 

4 Person Teams/Working in partners

 

3 Rounds for time

1000m Row

20 Tire Flips/Sledge Strikes

30 KB SDHP (53/35)

40 Box Jump (24/20)

50 KTE

 

 

WOD| October 19, 2012

SKILL:

Ring Dips

 

WOD:

16-12-8-4

Power Cleans (135/95)

Pull-Ups

Deadlifts (135/95)

 

 

WOD| October 18, 2012

SKILL:

Muscle-Up/Pull-up

 

WOD:

 

2012 Crossfit Open WOD 12.4

12min AMRAP

150 Wall Balls (20/14)

90 Double Unders

30 Muscle-Ups

 

 

 

WOD| October 17, 2012

SKILL:

Back Squat

5x5x5x5x5

 

WOD:

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

KBS (53/35)

End with 100 Situps or 50 GHD

 



WOD| October 16, 2012

SKILL:

Shoulder & Hip Mobility

Group Stretching

 

WOD:

Olympic Strength Day

OHS

5x5x5x5x5

Hang Snatch

3x3x3

Power Snatch

3x3x1x1x1

Squat Snatch

3x3x1x1x1

 

 

WOD| October 15, 2012

SKILL:

GHD/Back Extensions

 

WOD:

Row 1000m

-then-

2 Rounds for time

40 Double Unders

30 Leg Lifts

20 Box Jumps (24/20)

10 Deadlift (275/185)

 

 

 

 



WOD| October 13, 2012

SKILL:

Practice Wall Walks & Turkish Getups (TGU)

 

WOD:

3 Rounds for time

10 Wall Walks

20 KBS (53/35)

10 TGU (53/35) [5 each arm]

 

CrossFit Invitational London 2012 Live Stream

 

 



WOD| October 12, 2012

SKILL:

2012 CrossFit Open WOD 12.1 Burpees...

7 minutes of them for time

 

WOD:

"Annie"

50-40-30-20-10

Double Unders

Situps

 

Bonus WOD:

"Annie" Down and Up 

Add 20-30-40-50

Double Unders

Situps

 

 

 

WOD| October 11, 2012

SKILL:

Double Unders

 

WOD:

12 Rounds for time

200m Run

10 Ring Rows

15 Air Squats (on med ball)

 

 

 



WOD| October 10, 2012

SKILL:

Pull-Up/Muscle-Up Clinic

 

WOD:

30 Front Squat (45/35)

30 KTE

30 V-Ups

30 OHS (45/35)

30 KBS (53/35)

30 Weighted Situp (45/35)

30 Wall Balls (20/14)

30 Russian Twisters (53/35)

 

 

 



WOD| October 9, 2012

SKILL:

Strict Press
5x5x3x3x1x1x1

 

WOD:

Tabatas Tuesday

Rowing

Air Squats (on ball)

Pushups

Situps

 

 

WOD| October 8, 2012

SKILL:

Kettlebell Snatch

Kettlebell Clean

 

WOD:

(Paleo Group)

"Grace"

30 Clean & Jerk for time (135/95)

-rest 5 min-

One Mile Run for time

 

OR

 

3 Rounds for time

10 KB Clean (53/35) - 5 each arm

10 Burpees

10 KB Snatch (53/35) - 5 each arm

20 Jumping Lunges

 

TEAM WOD| October 6, 2012

SKILL/DRILL:

Junkyard Dog

 

TEAM WOD:

4 Person Teams

 

Station 1 -

Row 3000m

 

Station 2 -

100 Spider Pushups

100 OHS (45/35)

200 Weighted Situps (35/25)

 

*Athletes splits into groups of two and complete both stations to finish WOD

 

 



WOD| October 6, 2012

SKILL:

Shoulder Mobility

Junkyard Dog

 

WOD:

2 Rounds for time

50 Butterfly Situps

40 Double Unders

30 KBS (53/35)

20 Squat Cleans (95/65)

10 Burpees

 

 



WOD| October 5, 2012

SKILL:

L-Sit/Hang & Plank Holds

Hip Mobility

 

WOD:

10-8-6-4-2-1

Deadlifts (225/165)

Shoot-thrus

Weighted Leg Lifts (5/2.5)

Run 800m (once at the end)

 

 

WOD| October 4, 2012

SKILL:

Hand Stands/Wall Walks/HSPU

WOD:

Death by Wall Balls (20/14) w/ situp bonus

**Burpee AMRAP for failure before round 15**

WOD| October 3, 2012

SKILL:

Rope Climbs

 

WOD:

21-15-9

Good Mornings (75/55)

Front Squat (75/55)

Back Squat (75/55)

Double Unders

 

 

WOD| October 2, 2012

SKILL:

Hip/Shoulder Mobility & Group Stretch

 

WOD:

4RFT

5 Clean & Jerk (135/95)

7 TTB

9 Pullups

200m Run