WOD

Wednesday , August 24

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12 min to find 1 RM Powerclean

5 Rounds of: 3 Power cleans (165#/105#)

6 L-Pull Ups Or C2B Pull Ups

9 Heavy KB Swings (70#/53#)

via Trident CrossFit.

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Tuesday, August 23

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Wendler Back Squat: 3@ 70%, 3@ 80%, 3@90%

For Time: 10 Front Squats (95#, 65#), 5 Ring Push Ups, 10 Front Squats, 10 Ring Push Ups, 10 Front Squats, 15 Ring Push Ups, 10 Front Squats, 20 Ring Push Ups, 10 Front Squats, 15 Ring Push Ups, 10 Front Squats, 10 Ring Push Ups, 10 Front Squats, 5 Ring Push Ups

(No scaling up on weight, Move Faster!!!)

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Monday 22nd August 2011

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“Nicole”

20 Min AMRAP

Max Rep Pull Ups

400 M Run

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Friday, 19 August 2011

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8 min AMRAP
6 Pull ups
12 Air Squat
2 min rest
8 min AMRAP
250m Row
16 Weighted Step-backs (8 ea leg) w/ DB (35/25)

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Thursday, 18 August 2011

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Wendler Bench Press: 5-5-5 @ 65, 75, 85% of 1RM
18 min AMRAP
10 Bench Press (135/95)
12 GHD (or 24 Abmat)
100m Farmers Carry (53/35)

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Wednesday, 17 August 2011

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Barbell Snatch technique training or establish a 1RM load (~10 min)
12 min AMRAP
16 DB Snatches – 8 ea arm (45/25)
30 Double unders

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FGB6

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Fight Gone Bad 6

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Tuesday, 16 August 2011

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Wendler Deadlift: 5-5-5 @ 65, 75, 85% of 1RM
“Diane”
21-15-9
Deadlift (225/155)
HSPUs

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Monday, 15 August 2011

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5 Rounds
Run 200 Meters
7 Thrusters (135/95)
14 Ring rows

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Friday, 12 August 2011

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250m Row
10 Push Press  (75/55)
7 min AMRAP
1 min Rest
10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

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Thursday, 11 August 2011

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3 Rounds, 6 stations – 1 min each
1. Straight-leg Deadlifts (115/75)
2. Medball Situps (20/14)
3. Step-back Lunges (wt’d Vest optional)
4. KB SDHP (53/35)
5. Double Unders
6. Rest

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Wednesday, 10 August 2011

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Wendler Shoulder Press: 5-5-5
150 Burpees…for time

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Tuesday August 9th 2011

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20 Slamballs (25/15)

20 Box Jumps (20)

600m Run

5 Rounds

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Monday Aug 8th 2011

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Wendler Squat: 5-5-5

15 OHS (95/65)

25 KB Swings (53/35)

3 Rounds

2 min Rest

15 Pullups

25 Abmat Situps

3 Rounds

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Trident CrossFit

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Friday, August 5

For time:

21 Pullups

400 M Run

21 Thrusters (95/65)

800 M Run

21 Thrusters

400 M Run

21 Pullups

via Trident CrossFit.

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