WOD | September 26, 2013

Skill/Strength:

4 rounds 

7 Bench Press 80% of 1RM

6 Strict Pull-ups

WOD:

4RFT

500m Row

400m Run

- rest 3 min document time for each round -

Rx+ add 40 DU or 30 Tuck Jumps out of rest period not counted in time

WOD | September 25, 2013

Strength:

20 min EMOTM

Even min 6 Tempo Back Squats 50% of 1RM (3 sec down -> 5 sec hold -> Quick Up restart every 10 seconds )

Odd Min 15 Ab-Mat Sit-ups (touch overhead floor & toes)

WOD:

400m Run

30 Strict Press 45/35

25 Wall Balls 

20 Pull-Ups

400m Run

WOD | September 24, 2013

Strength/Skill:

EMOTM 10 min

15 second front rack hold 125% of 1RM FS

30 second Plank

15 second rest 

WOD:

5 RFT 

7 Deadlift Rx 255/170 Rx+ 315/205

10 HR Push-ups

15 Abmat Sit-ups (hand touch ground and toes)

WOD | September 23, 2013

Strength/Skill:

Snatch 

25 min to work to 3RM

WOD:

CrossFit Open WOD 11.1

10 min AMRAP

30 Double Unders

15 Power Snatch 75/55

WOD | September 21, 2013

Skill:

Kipping and Butterfly Pull-ups

WOD:

50 Thrusters 45/35

40 Box Jumps 24/20

30 CTB Pull-Ups

20 OHS 45/35

10 50m shuttle sprints

WOD | September 20, 2013

Strength:

Clean Complex

25 min

(1 Power Clean/1 Squat Clean/1 Hang Clean unbroken = 1 Rep)

1-1-1-1-1-1-1

Cleans

15 min to work to 1RM

Conditioning:

8 min Partner WOD

Odd Min Max Single Jump Ropes

Even Min Max Row for Meters

WOD | September 19, 2013

Strength/Skill:

Strict Pull-Ups

5x5x5x5x5x5

*use lowest band possible 

**add a weighted vest if not using bands

WOD:

5 RFT

5 Deadlift Rx 245/165 Rx+ 275/185

7 TTB

9 Slam Balls

Post-WOD: 

2 min Plank Hold