Monthly Archives: January 2015

All levels 2011 CrossFit Games The end 1-2-3 3 minute AMRAP 1 minute Rest 6 minute AMRAP 2 minute Rest Complete all movements for time 20 Calorie Row 30 Wall balls 20 T2B 30 Box jumps 24″ 20 SDHP  32/24kg 30 Burpees 20 STOH 135/95 Modifications will be given at the start of class today

All Levels 10 minute Mobility: Address your individual needs and specifics to rowing Rowing prep: 2 minutes steady state @20-22 SPM 15 seconds @30 + SPM 1 minute steady state @24-26 SPM 30 seconds @30 + SPM 1 minute steady state @28-30 SPM 45 seconds @race effort ROW’D ROYALTY WOD 1: 6 x 1 minute Max meters 30 seconds Rest Score is: 1a) interval 1 and interval 2 together 1 b) all intervals added together In larger class stagger the start and cheer on your friends!! Max Effort on this one!! 10 minutes: Mobility and cool down  

Fitness  Wall ball ladder Rest 5 minutes V sit ladder (start at 5) Performance Back Squats ladder Rest 5 minutes V sit ladder (start at 5) Squat loading: Fitness = 95/75 Performance = 135/95 Sport = BW “Death by style” = min 1 = 1 rep, min 2 = 2 reps and so on, until failure  Sport Rest Day  

Fitness 3 sets DB/BB Push press x 6-8 reps Single leg KB DL x 6-8 each DU practice x 30-45 seconds 10 minutes Power snatch skill work 10 minute AMRAP 30 DU 15 KB swings Performance 3 sets DB/BB Push press x 6-8 reps Single leg KB DL x 6-8 each DU practice x 20-30 UB 10 minutes Power snatch skill work CrossFit Open WOD 11.1 10 minute AMRAP 30 DU 15 Power Snatch (or GTOH) 75/55 Sport HSPU Ladder Start with strict then move on to kipping Rest 5 minutes Front Squat @BW Ladder “Death by style” minute 1 = 1 rep, minute 2 = 2 reps and so on…until failure