Monday September 15, 2014

WOD

A. Clean & Jerk

B. For Time:
     50 Clean & Jerk 45/60 kg
    
*July 16/14

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Friday September 12, 2014

WOD

A.  For 20 Minutes Perform
     ODD Min 3 Deadlift @70%
     EVEN Min Chin Up Hold(chin over the bar) up to 30 secs

B. 10 Minute AMRAP
     3-6-9-12-15-18.....
     KBS 2/1.5p
     Ring Dip

C.  Max Plank hold

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Thursday September 11, 2014

WOD

A.  Gymnastics 

B.  6 Rounds of:
     Minute 1  5-10 Strict Pull up
     Minute 2  30sec Handstand Hold
     Minute 3  30sec L-sit/L-hang/hollow hold
     Minute 4  8-12 Pistols

C. 5 minute AMRAP
     DB Squat Clean Thruster
     *3 burpees every minute
       

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Wednesday September 10, 2014

WOD

A. Jerk(off rack) 3-3-3-1-1-1

B. For Time:
    40 Wall Ball
    100M Run
    20 HSPU
    100M Run
    40 Wall Ball

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Rajio Taiso: Why You Should Start Doing Light Morning Workouts

Tuesday September 9, 2014

WOD

A. Hang Full Snatch

B. EMOM 7 Min
    5 OHS

C. For Time:
    20 Box Jump 20/24"
    20 Pull-Ups
    100M Run
    10 Box Jump 20/24"
    10 Bar Muscle Up
    100M Run
    20 Box Jump 20/24"
    20 Pull-Ups

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Monday September 8, 2014

WOD

A. Back Squat 10-10-10

B. 2 Roumds For Time:
    15 Clean 45/60kg
    400M Run
    15 Jerk 45/60kg
    400M Run

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Friday September 5, 2014

WOD

A. Hang Snatch + OHS

B. For Time Accumulate 6600lbs

    Barbell Thruster (ex 45kg x 67 = 6447lbs)

    Every Time The Bar Hits The Ground 2 Burpees

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Thursday September 4, 2014

WOD

A. 6 Rounds For Quality
    Min 1 8-12 Strict Pull-Ups/C2B
    Min 2 30 Second Hollow Rock
    Min 3 12-24 Strict Push-Ups
    Min 4 30 Second Sit-Up

B. 5 Rounds For Time
    5 Deadlift 85/125kg
    10 Burpees 

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It's Crossfit and It's Going To Hurt

Wednesday September 3, 2014

WOD

A. Clean+Hang Clean

B. For Time:
    10 Strict Press 35/50kg
    15 OHS 35/50kg
    20 Push Press 35/50kg
    25 Front Squat 35/50kg
    30 Push Jerk 35/50kg
    35 Back Squat

C. Easy 800M Run

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Tuesday September 2, 2014

KETTLEBELL CLASS TONIGHT!

WOD

A. Weighted Pull-Up 5-5-5-5-5

B. 1 Set Max Pull-Ups

B. For Time Accumulate 5500lbs

     Alt D.B Snatch (55lbsx100=5500lbs)

     *pick a weight and do the math

     3 Burpees Every Minute

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