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

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

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

 

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

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

WOD| January 25, 2013

SKILL:

Junkyard Dog

+

Hip/Shoulder Mobility

WOD:

"Karen"

150 Wall Balls (20/14) for time

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)

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)

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

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)

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)

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)

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)

WOD| January 15, 2013

SKILL:

Snatch Balance

3x3x3x3x3x3

WOD:

15min AMRAP

5 Power Snatch (115/75)

5 OHS (115/75)

25 Double Unders

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 ~

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]

 

WOD| January 10, 2013

SKILL:

Push Press/Push Jerk

2x2x2x2x2x2x2

WOD:

3RFT

40 Double Unders

20 Med Ball Cleans

10 Deadlift (225/155)

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

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



 

 

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

 

 



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

 



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**

 

 



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**