WOD| October 31, 2012

SKILL:

Mobility/Stretching

 

WOD:

"Trick or Treat"

3 rounds for time

10 reps

31 reps

12 reps

 

**Each class will draw cards for the exercises to be used during that hour** 

 

(Yes...you have to wait until tomorrow to find out what they are!)

 

 

 



WOD| October 30, 2012

SKILL:

Front Squat

(Hold each rep 2 seconds at the bottom)

5x5x5x3x3x3

 

WOD:

21-15-9

SDHP (95/65)

Front Squat (95/65)

Hand Release Pushups

 

 

 



WOD| October 29, 2012

SKILL:

Snatch Balance

Snatch Progression

WOD:

"Isabel"
6 min CAP

30 reps Snatch for time (135/95)

 

 

 

WOD| October 26, 2012

SKILL:

Group Stretch/Mobility

 

WOD:

2 person team

Row 6000m

40 situps for athlete leaving rower each time you switch partners

 

 

WOD| October 25, 2012

SKILL:

Pull-Up/Muscle-Up Clinic

 

WOD:

3 min AMRAP

Wall Balls

 

3 min AMRAP

Hang Clean (75/55)

 

3 min AMRAP

Push Press (75/55)

 

3 min AMRAP

Double Unders/Tuck Jumps

 

**1 min rest between each AMRAP**

 

 

 



WOD| October 24, 2012

SKILL:

Clusters

5x5x5x5

 

WOD:

3 Rounds for time

50m Frog Jumps

350m Run

25 Walking Lunge (45/35 plate)

20 Thrusters (45/35 barbell)

 

 

WOD|October 23, 2012

SKILL:

Man-Makers

 

WOD:

CrossFit Poker
20 min AMRAP

 

Hearts - Ring Rows

Spades - Deadlifts (115/85)

Diamonds - Med Ball Situp (20/14)

Clubs - Double Unders or Tuck Jumps

 

Jokers - Man-Makers