Monday February 10, 2014
WOD
A. Hang Power Snatch 5-5-5-5-5
B. 12 Minute AMRAP
10 Alt DB Snatch
20 Push-Ups
5 C2B
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Friday February 7, 2014
WOD
A. Back Squat 90%x4x3sets
B. Ladder Rep Burpees EMOTM
Min 1-1 Burpee
Min 2-2 Burpee
Min 3-3 Burpee
Min 4-4 Burpee
... Till you can not complete the reps
C. 100 Sit-Ups
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Thursday February 6, 2014
WOD
A. Power Clean + Push Press
B. 10 Rounds For Reps
30 Second Hang Clean
30 Second Rest
30 Second Ring Dip/Push-up
30 seconds Rest
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Four Reasons Every CrossFitter Should Participate in the CrossFit Games Open
Wednesday February 5, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. 15 Minute AMRAP
7 T2B
14 Box Jump 20/24"
21 KBS 1/1.5p
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A Call to Action for Crossfitters: The Prioritization of Gymnastics Movements and Standards
Tuesday February 4, 2014
WOD
A. Deadlift 60-65% 3x10sets EMOTM
B. 20 Minute AMRAP
20 Pull-Up
30 Push-Up
40 Sit-Up
50 Squat
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Monday February 3, 2014
WOD
A. OHS 5-5-5-3-3-3
B. 5 Rounds For Reps
30 Sec AMRAP Thruster 45/60kg
30 Sec Rest
30 Sec AMRAP Wall Ball
30 Sec Rest
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Friday January 31, 2014
WOD
A. Back Squat 85%x5x3sets
B. 10 Minute Ladder
2 Burpee
2 Pull-Up
4 Burpee
4 Pull-Up
6 Burpee
6 Pull-Up
...
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Thursday January 30, 2014
WOD
A. Strict Press 1-1-1-1-1
B. Push Press Same Weight 3xMax Reps
C. EMOTM 5 Min
15 Wall Ball
EMOTM 5 Min
40 D-U
EMOTM 5 Min
15 KBS 1.5/2p
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Wednesday January 29, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. Open WOD 11.2
15 Minute AMRAP
9 Deadlifts 45/70kg
12 Push Ups
15 Box Jumps 20/24"
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