WOD | October 8, 2013

Strength/Skill:
Back Squat 85%
4x4x4x4

WOD:
13 min AMRAP
10 KB lunge 
8 KBS 
6 KB snatch (3 each arm)

Rx 53/35 Rx+ 70/53

WOD | October 7, 2013

Skill/Strength:

Strict Press (65-70% of 1RM)

10x10x10

WOD:

"CrossFit Poker"

35 minutes

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

WOD | September 28, 2013

Skill:

Hip/Calf/Achilles Mobility

WOD:

8 RFT

400m sprint

12 Burpees

-rest 1 min on your time-

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

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

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

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)

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

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

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

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