WOD

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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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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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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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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Feb 5th

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Interval Training
5 x complete cycles (one cycle is both intervals) – 10 x 90 sec intervals per)
 
Interval 1: (90 sec clock)
8 x Deck Squat Wall Ball
8 x KB Swings 53/36
 
Interval 2: (90 sec clock)
8 x Burpees
8 x Goblet squat 53/36
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Feb 4th

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Strength: Strict Press
 8@70%, 8@75%,  6@80%
 
Death By ….
3 x Push Press (115/80)
10 x Double Unders
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Feb 3rd

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Cindy
20 min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squat
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Jan 31st

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“CrossFit Total”
 
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
 
Compare to 140116 @ CrossFit.com
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Jan 30th

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Five rounds for time of:
50 Wallball shots, 20/14 pound ball
Run 400 meters
 
 
Compare to 131124 @ CrossFit.com
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Jan 29th

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Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
 
Compare to 131206 @ CrossFit.com
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Jan 28th

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Ten rounds for time of:
12 Burpees
12 Pull-ups
 
Compare to 131218 @ CrossFit.com
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Jan 27th

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Four rounds for time of:
Run 400 meters
50 Squats
 
Compare to 131224  on CrossFit.com
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Jan 24th

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Teams of 2
135/95
 
50 Deadlifts
100 Wall Balls
50 Hang Power Clean
100 Air Squats
50 Push Press/Jerk
100 Sit-ups
50 Power Clean
100 Double Unders
50 Back Squats (no rack)
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Jan 23rd

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15 MIN Skill Work 
 
Benchmark WOD
NICOLE
20 MIN AMRAP
400M Run
Max Pull-ups 
 
or
 
NICROWLE
20 MIN AMRAP
500M Row
Max Pull-ups 
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Jan 22nd (Update)

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Strength: Front Squat
10@65%, 8@70%, 8@75%
 
WOD A 
3 Rounds of
10 x Wall Balls
10 x KB Swings (Russian)
15 x V-Ups
 
WOD B
1K Row – gas it out, yeah buddy!
 
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