WOD | August 31, 2013

Skill/Strength:

Mobility & WOD Skills

WOD:

Partner Chipper

- Bench Press 10000 lbs (males)/8000lbs (mixed)/6000lbs (ladies)

- Run 800m together 

- 50 Burpee Box Jumps 24/20 (partner holds plank)

- Run 400m together 

- 40 Partner Wall Balls 20/14

Run 200m together

- 30 Wall Walks (partner holds air squat)

WOD | August 30, 2013

Skill/Strength:

Front Squat

20 min to find 1RM

WOD:

15 min AMRAP

10 Ring Rows

10 KTE

10 Med Ball Toss Sit-ups

25 Double Unders 

WOD | August 29, 2013

Skill/Strength:

Sled Push Relays

WOD:

10 Rounds for Time & Load

4 Deadlift Rx 60% Rx+ 70% of 1RM

8 HR Push-ups 

8 Overhead WB Lunge Steps 20/14 

WOD | August 28, 2013

Strength WOD:

25 EMOTM

2 C&J @ Rx 60% Rx+ 70% of 1RM

Conditioning WOD:

1RFT

Row 500m

300 Singles

100 Abmat Sit-ups 

WOD | August 27, 2013

Skill/Strength:

Strict Press

5x5x5x5x5x5 @ 75% 1RM

WOD

21-15-9

Pull-ups / Rx+ CTB Pull-ups 

KBS Rx 53/35 Rx+ 70/53

Box Jumps Rx 24/20 Rx+ 30/24

* 400m run after 21, 15, 9 sets / 3 total runs 

WOD | August 26, 2013

WOD:

"Karen"

12 min time cap

150 Wall Balls 20/14

Skill/Strength:

30 Good Mornings 45/35

30 Ring Dip (or Matador)

30 Power Cleans 115/75 (focus on form every rep)

30 GHD Sit-ups 

WOD | August 23, 2013

Skill/Strength:

Pull-ups (work progressions and kipping)

WOD:

"Nicole"

20 min AMRAP

Run 400m

Pull-ups Max Reps (unbroken)

*Score is rounds & total Pull-Ups

WOD | August 22, 2013

Skill/Strength:

Back Squat

20 min to find 7RM

WOD:

12 min AMRAP

15 Med Ball Cleans

10 Strict Press 45/35

5 Thruster 45/35

Cash-Out: 100 Twisting AbMat Sit-ups 

WOD | August 21, 2013

Skill/Strength:

Pistols

Work on progressions or at least 20 per leg

WOD:

21-15-9

Deadlift Rx 225/135 Rx+ 275/165

Box Jump Rx 24/20 Rx+ 30/24

Cash-Out: 100 DU or 200 Singles (included in WOD time) 

WOD | August 20, 2013

Skill/Strength:

Bench Press

4 sets max effort 60% of 1RM (rest 2 min between sets)

WOD:

17 min AMRAP

200m Run

10 Front Squats Rx 95/65 Rx+ 115/75

30 Abmat Sit-ups 

WOD | August 19, 2013

Skill/Strength:

OHS 3x3x3x3x3

WOD:

Buy-in: 2 min max KBS 53/35

#1 -- 6 min time cap

50 Double Unders

40 Wall Balls

30 DB Snatch (Heavy as possible)

20 TTB

10 Thrusters Rx 115/75 Rx+ 135/95

Cash-Out: 2 min max burpees

WOD | August 17, 2013

Skill/Strength:

Kipping work (HSPU/Pull-Up/TTB)

WOD:

14 min AMRAP 

Ascending ladder (1-1/2-2/3-3...12-12)

HSPU or Wall Walks

SDHP Rx 95/65 Rx+ 115/75

WOD | August 16, 2013

Skill/Strength:

Axle Deadlift

20 min to work form and up to 5RM

WOD:

7 RFT (Rx+ 9RFT)

7 Axle Deadlift 180/130

7 TTB

WOD | August 15, 2013

Skill/Strength:

Snatch/Snatch Balance

WOD:

CF Open WOD 13.1

17 min AMRAP

40 Burpees

30 Snatch 75/45

30 Burpee

30 Snatch 135/75

20 Burpee

30 Snatch 165/100

10 Burpee

AMRAP Snatch 210/120

WOD | August 14, 2013

Skill/Strength:

Split Jerk

20 min to find 1RM from rack

WOD:

3 RFT

Run 400m

4 rounds of "Cindy"

5 Pull-Up/10 Push-Up/15 Air Squat

(Rx+ 4FT or wear 20lb vest)

WOD | August 13, 2013

Skill/Strength:

Pendlay Rows

WOD:

CrossFit Poker 25 min

Wall Balls

Ring Rows

Box Jumps

Sledge Hammer Strikes

Joker=Man Makers (heavy)

WOD | August 12, 2013

Skill/Strength:

Rope climbs & learn to use the axle bars

WOD:

12 min time cap

30 Axle C&J 

Rx 135/95 Rx+ add weight up to 185/135

25 Axle Front Squat

20 Axle Lunge Step

50 Double Unders 

WOD| August 9, 2013

Skill: hspu

WOD:
10 RFT
200m
15 KBS Rx 53/35 Rx+ 70/53

WOD| August 10, 2013

Skill/Strength:
Sled Push & Rope Climbs

WOD:
50 Double Unders
50 Slam Ball Sit-ups
50 Slam Ball Twisters
50 Lunge Steps Slam Ball Overhead
50 Double Unders

Cash-Out: 2 min plank hold