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