April 21 2015
All levels WOD NOTES: The Dead lift + box jump combination is a stable in CrossFit programming. Today we’re taking this complex up a notch. Review March 25th box jump results before making goals for today’s effort Complex: Dead lifts 3-3-2-2-1-1 High box jump 2-2-2-1-1-1
April 20 2015
WOD NOTES: This workout will be a test of your ability to perform a skill (DU) under fatigue. Pacing on each piece will be varied based on your individual experience and efficiency. Work hard but stay relaxed and keep connection to your breathe. Fitness For times: 400 m row + 20 Ab mat sit ups + 50 SU Rest 3 minutes 800 m row + 30 Ab mat sit ups + 80 SU Rest 4 minutes 1200 m row + 40 Ab mat sit ups + 100 SU Performance For times: 500 m row + 50 DU Rest 3 minutes 1000 m row + 80 DU Rest 4 minutes 1500 m row + 100 DU Sport 1 1/4 Front Squats 4 x @75% Hang Snatch 3 x 3 @80% Halting Snatch DL 3 x 3 @103% For time: 50 HSPU
April 18 2015
Fitness and Performance WOD NOTES: Today’s effort is a relay: One person working, the other resting. Tag off after each piece. For time 4 x 250 m run 4 x 400 m row 2 x 800 m run 2 x 800 m row 4 x 400 m run 4 x 250 m row Sport HBBS 8 x 3 @85% Snatch 3 x 2 @75% C & J 3 x 2 @ 75%
April 17 2015
WOD NOTES: Start with some rowing technique, take this time to create an efficient stroke. Creating an efficient stroke takes practice and focus. Fitness Rowing technique work: 10 strokes legs only 10 strokes with pause 20 full strokes @22-26 SPM 3 minutes Wall balls 2 minutes Ab mat sit ups 1 minute DU Rest 3 minutes 1 minute DU 2 minutes Ab mat sit ups 3 minutes Wall balls Performance and Sport 5 sets of complex: 1 Snatch + 2 OHS 3 RFT 7 Dead lifts @225/155 400 m run 50 DU