WOD| November 15, 2012

SKILL/DRILL:

Row 30sec ON/30sec REST for 6 min

Record Total Meters

 

Warm-Up Squat Clean 3x3x3 for WOD Weight

 

WOD:

12 min AMRAP

9 Spider Pushups

6 Deadlifts (135/95)

3 Squat Cleans (135/95)

 

 



WOD| November 14, 2012

SKILL:

Strict Press

15 min to find 3RM

 

WOD:

10 Burpees

30 KTE

10 Burpees

30 Abmat Situps (53/35)

10 Burpees

30 Russian Twisters (53/35)

10 Burpees

30 Scissor Kicks (2-count)

10 Burpees

30 V-Ups

 

 



WOD| November 13, 2012

SKILL:

GHD x 25

Warm-Up Back Squat

 

WOD:

Back Squats

1-10-1-20-1-30

 

WOD Demo (Front Squat Version):

http://media.crossfit.com/cf-video/CrossFit_WOD121105_Powell_FrontSquat.wmv

 



WOD| November 12, 2012

SKILL:

Muscle-Ups

 

WOD:

"Nate"

20min AMRAP

2 Muscle-Ups

4 HSPU

8 KBS (70/53)

 

Scaled:

6 Pull-Ups

6 Dips

4 Wall Walks

8 KBS (53/35)

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.



WOD| November 10, 2012

SKILL:

HSPU or Hand Stand Attempts

5x5x5

Work on Ring Dips for WOD

5x5x5

 

WOD:

2 Rounds for time

50 Butterfly Abmat Situps

40 Hand Release Pushups

30 Scissor Kicks (2-count)

20 Lunge Steps (45/35 Overhead)

10 Ring Dips

 

800m Run

(once at end of 2 rounds)

 

 

 



WOD| November 9, 2012

SKILL:

Hip & Shoulder Mobility

 

WOD:

"Kelly"

5 Rounds for time

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

 



WOD| November 8, 2012

SKILL:

Cleans

Push & Jerk Press

 

WOD:

4 Rounds for time

8 Clean & Jerk (155/105)

1 Rope Climb (no legs) or 5 Dead Hang Pullups