WOD
A. Back Squat 80% 6x4sets
B. 10 Rounds For Time:
7 D.B. Push Press (RH)
5 Box Jump 24/30"
7 D.B. Push Press (LH)
5 Box Jump 24/30"
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Friday November 1, 2013
WOD
A. Back Squat 80% 6x4sets
B. 10 Rounds For Time:
7 D.B. Push Press (RH)
5 Box Jump 24/30"
7 D.B. Push Press (LH)
Thursday October 31, 2013
HAPPY HALLOWEEN
WOD
A. Gymnastics
B. 15 Minute AMRAP
2 TGU
10 T2B
20 Switch Lunges
C. 2 Minute Pike Stretch
1 Minute Rest
2 Minute Pancake Split
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Wednesday October 30, 2013
WOD
A. Snatch
B. EMOTM 20 Minutes
2 Hang Power Snatch@60-70%
8 Push-Up
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July 25/13
Tuesday October 29, 2013
WOD
A. Zercher Squat 5-5-5-5
B. For Time:
50 Squats
3 Bar Muscle-Up
40 Squats
6 Bar Muscle-Up
30 Squats
9 Bar Muscle-Up
20 Squats
12 Bar Muscle-Up
10 Squats
15 Bar Muscle-Up
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Monday October 28, 2013
WOD
A. Squat Clean Thruster
B. In 15 Minutes Perform:
100 Burpees
7 Wall Ball EMOTM
(in remaining time)
AMRAP Push-Up
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Friday October 25, 2013
WOD
A. Back Squat 80%x5x5
B. 3 Rounds For Reps
1 Minute Row
1 Minute Box Jump 30/24
1 Minute Slam Ball
1 Minute D.B. Snatch 70/50lb
1 Minute Push-Up
1 Minute Rest
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CROSSFIT WOMEN: BEAUTIES OR BEASTS?
Thursday October 24, 2013
WOD
A. Weighted Chin-Up 1-1-1-1-1-1-1
B. 1 Max Set Wall-Ball
C. For Time:
42 KBS 2/1.5p
21 HSPU
30 KBS 2/1.5p
15 HSPU
18 KBS 2/1.5p
9 HSPU
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*June 26 2013
Wednesday October 23, 2013
WOD
A. "Bear Complex"
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
You can't set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
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