Thursday 8/1/13

KB Test

Max unbroken KB swings(35/53)

:WOD:

50 Plyo Push ups(start with one hand on a plate and one on the ground, do a push up and switch hand positions)

50 Dips

200 double unders

*movements must be performed in order*

Paleo!!

Wednesday 7/31/13

:SWOD:

Push Jerk 

3-3-3

:WOD:

2 squat cleans(65-185) 

10 HSPU

4 squat cleans 

8 hspu

6 squat cleans 

6 hspu

8 squat cleans 

4 hspu

10 squat cleans 

2 hspu

Tuesday 7/30/13

:WOD:

Row 750 meters then

3 rounds of:

10 burpee box jumps(20)

5 hang power cleans(95/155)

*first score is the row, second score is total time*

Cash out with band/roller mobility. 

Monday 7/29/13

SKILL:

7 minutes to practice handstand walks or shoulder touches

:WOD:

“Nancy”

Five rounds for time of:

Run 400 meters 

Overhead squat 95 pounds, 15 reps

He's pretty good at Crossfit. 

Friday 7/26/13

:SKILL:

Muscle up practice

:WOD:

“Randy”

75 power snatches (75lb)

Thursday 7/25/13

:SWOD:

Push Press 

3-3-3-3-3

:WOD:

3 rounds

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Pushups

Wednesday 7/24/13

:SKILL:

8 minutes to practice double unders or triple unders

:WODS:

AMRAP in 8 minutes

4 Handstand push-ups

8 KB swings (72#)

12 Knees to elbows

Tuesday 7/23/13

:SWOD:

Power Snatch 

3-3-3-3-3

:WOD:

Karen

For time

150x Wall ball (20#)

Monday 7/21/13

:SWOD:

Front Squat 

5-5-5-5-5

:WOD:

4 rounds

5 pull ups

10 KB swings(35/53) 

15 Dips

Unknown and unknowable. 

Thursday 7/18/13

:WOD:

Open WOD 13.4 *compare to 3/29/13* Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps

3 Toes to bar

135 pound Clean and jerk, 6 reps

6 Toes to bar

135 pound Clean and jerk, 9 reps

9 Toes to bar

135 pound Clean and jerk, 12 reps

12 Toes to bar

135 pound Clean and jerk, 15 reps

15 Toes to bar

135 pound Clean and jerk, 18 reps

18 Toes to bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

“Cash Out” 

10 minutes to complete

4 sets of max handstand push ups

Wednesday 7/17/13

:SKill:

Max height box jump

:WOD:

10-9-8-7-6-5-4-3-2-1 

reps of the couplet:

Box jump over(land on box)

20/24inch box

medball sit-up

Tuesday 7/16/13

:WOD:

4 rounds

800 meter run

30 double unders

Monday 7-15-13

:SWOD:

Front Squats 

3-3-3-3-3

:WOD:

Five rounds for time of:

30 Overhead walking lunge steps (25/45LB PLATE)

15 Burpees

Friday 7/12/13

:WOD:

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Thursday 7/11/13

:SWOD:

Shoulder Press

3-3-3

:WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For Time

Complete all reps of each exercise before moving to the next.

Wednesday 7/10/13

:Skill:

10 minutes to Accumulate 7 minutes in the bottom of the air squat.

:WOD:

2K Row

Tuesday 7/9/13

:SWOD:

Deadlift 3-3-3-3-3

:WOD:

5 Rounds

30 Jumping Jacks (hands must touch over head) 

30 Supermans

 :SWOD:

Back Squats 

3-3-3-3-3 

:WOD: 

21-18-15-12-9-6 

Pullups

100 ft. Walking Lunge 

* complete the set of 21 pullups, then lunge 100 ft, then 18 pullups, Lunge and so on*

Friday 7/5/13

Team Wod

2:30 minute at each station

:15 seconds transitions btwn stations

KB swing

Box Jump overs 20'(must land on box before jumping over) 

Rope Climbs

Row for cals

Bear crawl shuttle (15 feet)

*the scores will be averaged for each team at each station*

Example: athlete1 gets 3 rope climbs, athlete 2 gets 4 rope climbs, teams score would be 3.5

Wednesday 7/3/13

:SWOD:

Power Clean 

5-5-5-5-5

:WOD:

In 12 minutes complete:

100 DoubleUnders 

AMRAP of...

7 Pull ups

25 Burpees

Notes: The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 DoubleUnders in the 12 minutes your score is ZERO

Tuesday 7/2/13

“Buy In”

*Not For Time*

2 rounds

20 Double unders

10 knees to elbows

5 chest to bar pullups

:WOD:

5 Rounds

200m medball sprint (16/20)

20 medball sit ups

1 Rope Climb