Friday November 29, 2013
WOD
A. Back Squat MAX OUT!!!
B. 7 Minute AMRAP
Clean & Jerk 70/100% Body-weight
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Thursday November 28, 2013
WOD
A. Pause Snatch
B. 7 Rounds For Time
5 Burpees
10 T2B
15 SDHP
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CROSSFIT: THE HEALING KIND
Wednesday November 27, 2013
WOD
A. Gymnastics
B. 3 Rounds For Quality:
15 Sit-Ups to Straddles
Pancake Split 30 Seconds
15 Sit-Ups to Pikes
Hold Pike 30 Seconds
C. 15 Minute AMRAP
10 Alt D.B. Snatch
15 Push-Up
20 Switch Lunge with D.B.
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SAY BYE BYE TO YOUR BODACIOUS…CROSSFIT CHALLENGES STEREOTYPES
Tuesday November 26, 2013
WOD
A. Deadlift 5x3sets ascending weight
B. 5 Minutes Hollow Rock
C. 21-15-9
Box jump 24/30"
Pull-Up
Wall Ball
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Monday, November 25, 2013
WOD
 |
| Trying to start an earthquake. |
A. Squat Clean Thruster
B. EMOTM 5 Min
6-9 Strict Pull-Ups
* Goal is perfect pull-ups
C. For Time
150 KBS 1.5/1p
5 Burpees EMOTM
***We did this last on August 22, 2013 and January 28, 2013. Since you all keep training logs you will be able to look this up..RIIIIGHT!?!?!?!
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Miserable Mondays? Here's a guide to being miserable all the time!! Yaay!!
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Miserable Mondays? Here's a guide to being miserable all the time!! Yaay!!
Friday November 22, 2013
WOD
A. Back Squat 95% 2x3
B. 7 Rounds For reps
1 Minute AMRAP
3 D.B. Squat Clean Thruster
5 Box Jump 24/30"
1 Minute Rest
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Pillars of The Squat
Thursday November 21, 2013
WOD
A. Weighted Pull-Up 3-3-3-3-3-3 Static
*Hold 1 Minute Handstand after each set
B. 5 Rounds For Reps
1 Minute Row(cal)
1 Minute Wall Ball
1 Minute Alt D.B. Snatch
1 Minute Push Up
1 Minute Rest
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Wednesday November 20, 2013
WOD
A. Snatch
B. "Isabel"
For Time:
30 Snatch 45/60kg
C. 100 Sit-Ups
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Tuesday November 19, 2013
WOD
A. Push Press 5-5-5-5 Static
B. 10 Rounds For Time
10 Alt KBS
10 Switch Lunge
10 Sit-Up
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IF YOU'RE A KANGAROO LOVER THIS MIGHT NOT BE FOR YOU...
Monday November 18, 2013
WOD
A. 2 Position Clean
From The Top
(Knee and Floor)
B. "Cindy"
20 Minute AMRAP
5 Pull-Up
10 Push-Up
15 Squat
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YOGA & CROSSFIT
Friday November 15, 2013
WOD
A. Back Squat 90% 2x4 sets
B. 12 Minute AMRAP
10 Ring Dips
10 SDHP
15 Switch Lunge
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CAPTIN KIRK! ONE OF THE GREATEST SQUATTERS OF ALL TIME!
Thursday November 14, 2013
WOD
A. 3 Position Snatch Top Down
B. 5 Rounds For Reps
2 Minute AMRAP
5 Power Snatch 50/70kg
5 HSPU
2 Minute Rest
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Wednesday November 13, 2013
WOD
A. Kettlebell Drills
B. 5 Rounds For Quality
30 Sec KB Snatch(RH)
30 Sec Rest
30 Sec KB Snatch(LH)
30 Sec Rest
C. 15 Minute AMRAP
5 Burpees
10 T2B
15 Box Jumps 24/30"
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COMING SOON TO CROSSFITOTOWN!!!
Tuesday November 12, 2013
WOD
A. Strict Press 3-3-3-3-3
B. 3 Sets Max Pull-Ups
C. For Time:
40-30-20-10
KBS
Push-Up
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Monday November 11, 2013
WOD
A. Clean
B. 8 Minute AMRAP
15 Wall Ball
15 Pull-Up
C. 60 Hollow Rock
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Friday November 8, 2013
WOD
A. Back Squat 85%x2x5sets
B. 14 Minute AMRAP
5 Burpee Pull-Up
8 Pistols
11 KBS 1.5/2p
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A Beginner’s Guide: Why You Should Practice Meditation and How to Get Started
Thursday November 7, 2013
WOD
A. Snatch
B. EMOTM 20 Minutes
Odd Min 1 Snatch DL + 2 Hang Snatch + 3 OHS
Even Min 30 Double Unders
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Wednesday November 6, 2013
WOD
A. Weighted Pull-Up 2-2-2-2-2-2-2
*Perform 10-25 Push-Ups after each set of 2
B. 5 Rounds For Time
7 Burpee Box Jump 20/24
11 T2B
*Average Rx times from yesterday
MEN - 4:12
WOMAN - 5:40
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Tuesday November 5, 2013
WOD
A. Clean & Jerk
B. "Grace"
For Time
30 Clean & Jerk 45/60kg
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USE YOUR MIND!!!
Monday November 4, 2013
WOD
A. Deadlift 60%x3x10 sets EMOTM
B. 5 Rounds
30 Sec Hollow Hold
30 Sec Rest
C. 3 Rounds For Time
40 KBS
30 Wall Ball
20 Burpees
10 Pull-Ups
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