WOD

Thursday, February 27, 2014

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Partner Chipper for time:

50 Wall Balls total (partner rests in bottom of squat)

100 double unders total (partner rests in plank position)

50 air squats total (partner rests in hollow rock)

100 ab mat sit ups total (partner rests in superman)

50 ring row total (partner rests in bar hang)

Cash out:  partners run together 400 m or  row together 500 m

High fives and fist bumps!!!  Crossfit Open is almost here!!!

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0

Wednesday, February 26, 2014

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Strength:

Bench Press- 2-3 rep max

WOD:

Cash-in: 200 meter  kb suitcase carry

Then

3 rounds of

10 ring push ups

20 calorie row

Cash-out:  200 meter kb suitcase carry

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0

Tuesday, February 25, 2014

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Strength:  Front Squat 2-3 rep max

WOD 1:

4 min AMRAP

6 OHS (95, 65)

8 Lateral Burpees

-Rest 2 min-

4 min AMRAP

6 OHS (95, 65)

8 Barbell roll-outs

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0

Monday, February 23, 2014

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Skill Work:  Turkish Get-ups

WOD:

600 m run

10 TGU

20 slam balls

1 rope climb

400 m run

10 TGU

20 slam balls

2 rope climbs

200 m run

10 TGU

20 slam balls

3 rope climbs

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0

Feb 21st

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Strict Press
6 @ 75%, 4 @ 80%, 4 @ 85%
 
Complex (10 EMOM)
3 Push Press
4 Good Mornings
5 Back Squats 
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0

Feb 20th

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5rds
 
100m Row
20 DUs
15 BJs
10 pull ups
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3

Feb 19th

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DB snatch skill work
 
4min AMRAP
8 KB/DB snatch (4 each arm)
4 Push ups
 
1 min rest
 
4min AMRAP
6 alternating jumping lunges (3 each leg)
 4 V-ups
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0

Feb 18th

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Deadlift
6 @ 75% , 4 @ 80%, 4 @85%
 
4 rds
5 Deadlifts (75%)
6 Burpees
7 Wall Balls
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0

Friday, February 14, 2014

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Bench Strength
6 @ 75%, 4 @ 80%, 4 @ 85%

10 rounds
7 floor presses (db or kb)
5 forward and reverse lunges (each leg)

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0

Thursday, February 13, 2014

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“Fractured” Fran

21 Thrusters (95/65)
21 Pullups
REST 2 mins
15 Thrusters
15 Pullups
REST 2 mins
9 Thrusters
9 Pullups

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0

Wednesday, February 12, 2014

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Hang Power Clean Skill Work
Ladder down 10 – 1 of
Hang Power Clean (135/95)
Ball slam
v-up/ghd/abmat sit-up
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0

Tuesday, Feburary 11, 2014

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Front Squat Strength

6 @ 75%, 4 @ 80%, 4 @ 85%

10 EMOM
7 Front Squat (50% of 1RM)
7 Burpees

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0

Monday, February 10, 2014

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6min AMRAP
200m row sprint
7 HSPUs

then 2 min rest

6min AMRAP
10 Kettlebell swings (53/35)
20 mountain climbers

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0

Feb 7th

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Nasty Girls
3 Rounds
50 x Squats
7 x Muscle Ups
10 x Hang Power Clean 135/95
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0

Feb 6th

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Strength: Deadlift
8@70%, 8@75%,  6@80%
 
3 Rounds
5 x Deadlifts @245/170 (70-75% 1RM)
10 x Box Jumps (24/20)
150M row
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