Nov 17 2014
Fitness and Performance 4 sets: Candle sticks x 3 Strict T2B x 8-10 DU practice x 45 seconds Rest 60 seconds “Jess” 10-9-8-7-5-4-3-2-1 Burpees Air Squats Pull ups Sport WOD #1 Clean and Jerk 5 sets x 1 @85% Muscle Snatch 5 sets x 3 reps @50% 2 sets for reps 60 sec Airdyne 60 sec Rest 60 sec Ski erg 60 sec Rest 60 sec sled push (low-high) 60 sec Rest WOD #2 Start the clock: 10 minute AMRAP 20 Back Squats 185/135 10 MU @20 minutes: 21-15-9 Power cleans 135/95 Burpees over bar @40 minutes: 5 RFT: 10 Dead lifts 225/155 20 Wall balls 20/14
Nov 15 2014
All levels Teams of 2, alternating as needed 5 rounds 600 m row 50 wall balls 40 DU 30 KB swings
Nov 14 2014
Fitness 4 sets Sand bag hang power clean x 3 Sand bag Front Squat x 8-10 Rest 60 seconds Russian twist x 20 Rest 60 seconds E2MO2M x 5 12 Sand bag reverse lunges 50 SU Performance Back Squats 3-3-3-3-3 work up to 85% “KD Crippler” 5 RFT: 5 Back Squats 155/105 250 m row 20 DU Sport (2-a-day) WOD #1: 5 minutes Drop Snatch skill work Snatch 5 sets x 1 @80% (no misses) 2 sets x 1 @90% WOD #2: Inspired by Linchpin CrossFit 10 intervals of 2 min on : 2 min off Interval #1: 250 m row 10 thrusters 95/65 Max reps pull ups Interval #2: 2 Rds of Cindy Max reps of C&J 95/65 Interval #3: 20 Burpees Max reps OHS 95/65 Interval #4: 12 Squat cleans 95/65 Max reps HSPU Interval #5: Max reps Squat Snatch 95/65 Interval #6: Run 400 m Max reps…
Nov 13 2014
Fitness and Performance “Cindy on the water” 24 minute AMRAP 10 calorie row + 1 rd Cindy 20 calorie row + 2 rd Cindy 30 calorie row + 3 rd Cindy ….and so on Sport HBBS 3 sets of 2 @90% Push press 3 sets of 3 @80% Snatch pulls 3 sets of 3 @100% 10 minutes HS skill work