WOD| April 1, 2013

SKILL:
Skin the Cat

WOD:
1RFT
100 Cal Row
80 Wall Balls (20/14)
60 Burpees
40 Pull-Ups
20 Thrusters (95/65)

WOD| March 30, 2013

SKILL:
Close Grip Bench Press
3x3x3x2x2x1x1x1

WOD:
3RFT
25 Wall Balls
20 Jumping Lunges
400m RUN

WOD| March 29, 2013

SKILL:
Jerk & Split Jerk Press
TTB

WOD:
CrossFit Open WOD 13.4
7 min AMRAP
3 Clean & Jerk (135/95) / 3 TTB
6 Clean & Jerk (135/95) / 6 TTB
9 Clean & Jerk (135/95) / 9 TTB
12 Clean & Jerk (135/95) / 12 TTB
15 Clean & Jerk (135/95) / 15 TTB
18 Clean & Jerk (135/95) / 18 TTB
21 Clean & Jerk (135/95) / 21 TTB...

WOD| March 28, 2013

SKILL:
TTB

WOD:
"CrossFit Poker"
Hearts - KBS (53/35)
Diamonds - Push-ups
Spades - Mountain Climbers
Clubs - Box Jumps (24/20)
Jokers - Row 500m

WOD| March 27, 2013

SKILL:
Ring Dips
5 sets x 7 reps

WOD:
"Tabatas"
Row for Calories
Air Squats
Burpees
Sprints

WOD| March 26, 2013

SKILL:
Thrusters [5-10min work on form up to WOD weight]

Strength WOD:
15 min EMOM
3 Thrusters (135/95)
3 TTB

Conditioning WOD:
10 min AMRAP
30 DU & 30 Abmat Sit-up

WOD| March 25, 2013

SKILL:
Pull-ups
Clean & Jerk

WOD:
12 min CAP
5 Deadlift (135/95)
5 Clean & Jerk (135/95)
15 CTB Pull-ups
20 HR Push-ups
5 Deadlift (155/115)
5 Clean & Jerk (155/115)
10 CTB Pull-ups
15 HR Push-ups
5 Deadlift (185/135)
5 Clean & Jerk (185/135)
5 CTB Pull-ups
10 HR Push-ups
(Must change your own weight each round)

WOD| March 23, 2013

SKILL:
Hang Snatch

WOD:
3RFT
10 Burpee
10 Hang Snatch (75/55)
10 Box Jump (24/20)
20 Med Ball Sit-up Toss

WOD| March 22, 2013

SKILL:
Wall Balls
Double Unders
Muscle-Ups

WOD:
CrossFit Open 13.3
12 min AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-Ups

WOD| March 21, 2012

SKILL:
Double Unders
Wall Balls

WOD:
Row 750m
50 Abmat Sit-ups
50 Med Ball Russian Twisters (20/14)
50 (each arm) KB Oblique Crunch (53/35)
50 Abmat Sit-ups

WOD| March 20, 2013

SKILL:
Push Press (off rack)
3-3-3-2-2-2-1-1-1

WOD:
13 min AMRAP
5 Deadlift (185/135)
5 TTB
4 Sprints (down & back)

POST-WOD:
Plank Hold 3 min total

WOD| March 19, 2013

SKILL:
Close Grip Bench Press
6 sets x 5 reps - Challenge Yourself

WOD:
12 min AMRAP
10 Wall Balls (20/14)
10 KBS (53/35)
5 Burpees

POST-WOD:
Row 750m cool down

WOD| March 18, 2013

SKILL:

Squat Cleans

15 minutes to find 2RM

WOD:

10 min AMRAP

25 Squat Clean (135/95)

75 Double Unders

15 Muscle-Ups 

(MOD is 30 Pull-Ups & 30 Dips)

POST-WOD:

200 ABS of CHOICE

 

WOD| March 16, 2013

SKILL:
HSPU

WOD:
Partner Chipper
100 Calorie Row
100 Burpees
100 Wall Balls (20/14)
100 KBS (53/35)

WOD| March 15, 2013

SKILL:
Mobility

WOD:
CF Open 13.2
10 min AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

POST-WOD;
Core Work

WOD| March 14, 2013

SKILL:
Push Jerk/Split Jerk
Work on form 10 minutes

WOD:
4RFT
15 Push-ups
25 Air Squats
5 sprints

POST-WOD:
3 Rounds
15 GHD
15 Ring Dips
Not for time

WOD| March 13, 2013

SKILL:
Work on a goat for 10 minutes

WOD:
3 RFT
10 Deadlift (225/155)
20 Wall Balls (20/14)
30 Double Unders
40 Abmat Sit-ups

WOD| March 12, 2013

SKILL:
Clean & Jerk

WOD:
14 min AMRAP

5 C&J (115/75)
10 Box Jump (24/20)
15 KBS (53/35)