Friday 8/30/13

:WOD:
3 RFT:
20 Burpee Box Jumps(20')
5 rope climbs

:Skill:
10 minutes 

Handstand walk practice

Bullet proof shoulders. 

Thursday 8/29/13

:SWOD: 

Front Squat 

7-7-7

:WOD:

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Rest 1minute. Repeat for a total of 5 cycles

Wednesday 3/28/13

:SKILL:

Muscle up practice 10 muscle ups or 25 reps of the progression of your choice

:WOD:

10 minute amrap

10 KB Swings(35/53) 

40 Yard Sprint

Tuesday 8/27/13

:SWOD:

15 Tire fips (not for time)

:WOD:

"Barbara"

Five rounds, each for time of:

20 Pullups

30 Pushups

40 Situps

50 Squats

*3 minute rest between rounds*

Monday 8/26/13

:WOD:

“death by clean and jerk”

minute 1

perform 1 clean and jerk

minute 2

2 clean and jerks minute 3

3 clean and jerks

continue this pattern until you cannot complete the prescribed number of clean and jerks within the given minute. Weights(135/85) 

*score is number of C&J completed*

-then-

4 sets (not for time)

25 sit ups

25 good mornings(NO HEAVIER THAN 45LB)

*Bulletproof shoulders*

Friday 8/23/14

:SWOD:

1 set of max wall ball shots 

5 minute cap 

When the ball touches the ground, your set is over. 

:WOD:

1 mile run

30 handstand push ups

1 mile run

Thursday 8/22/13

:SKILL:

Not for time 

Complete 15 forward rolls

:WOD:

3 rounds 

2 min AMRAP 

double unders

1 min rest after each round

Then 

3 rounds 

2 minute AMRAP

One arm alternating db/kb shoulder to overhead (you pick weight)

1 min rest after each round

:SWOD:

back squats 

3-3-3-3-3

:WOD:

7 rounds 

7 front squats (95lb 65lb)

7 burpees

Tuesday 8/20/13

:WOD:

Amanda

9-7-5

Muscle ups

Squat snatch (135)

:Skill:

(After wod)

Turkish get-ups with KB

-not for time-

complete 30 with each hand(alternating) with any weight you choose. 

*If you've never done them stay light and perfect the mechanics*

Monday 8/19/13

:WOD:

7 minute AMRAP 

7 medball cleans

7 push ups 

7 pull ups

:SWOD:(after wod)

Push press

3-3-3-3-3

Friday 8/16/13

:WODs:

Complete each wod. 

Rest as needed between. 

1.    2K Row for time

2.  Squat Snatch
3x1 at 90%
3x2 at 70%

Thursday 8/15/13

:SKILL:

10 Forward rolls (NOT FOR TIME)

:WOD:

“Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises. *SCORE IS TOTAL REPS”

“Buy In”

Pre paleo wod if you didn't complete it

If you already did it then muscle up progressions

:WOD: 

“CrossFit Total” 

Back Squat 

Shoulder Press 

Deadlift

Tuesday 8/13/13

:WOD:

Pre paleo wod

7 min. AMRAP

20 burpee box jumps (20')

20 deadlifts (95/135)

20 pull-ups 

:SWOD:

To be done AFTER WOD

Front squats

5-5-5-5-5

Monday 8/12/13

:SWOD:

Squat Snatch

1-1-1-1-1-1-1

:WOD:

10 minute AMRAP

7 clean and jerks(75/115)

7 burpee box jumps 20'

:SKILL:

2 minute test

Max double unders 

:WOD:

3 rounds 

2 minute cals on rower

1 minute rest

2 minutes max rope climbs

1 minute rest

Thursday 8/8/13

:Technique work (LIGHT LOAD):

Good mornings

10-10-10

:WOD:

10 min AMRAP

20 grasshoppers

7 toes to bar

Wednesday 8/7/13

:SWOD:

2 touch and go power cleans every :30 seconds for 5 minutes @80%

:WOD:

5 rounds

5 forward rolls

7 wall walks

20 foot broad jump(3 burpees every 4 jumps)

Tuesday 8/6/13

:SWOD:

Back Squat

15 minutes to establish a 7 Rep max

:WOD:

3 rounds

3 minute amrap 

20 wallballs

10 1 arm kb/DB snatch(alternating) 

1 minute rest

Monday 8/4/13

SKILL:

Hand stand push ups

( work on the next step in YOUR progression) 

10 minutes

:WOD:

3 rounds

400 meter run 

10 shoulders to overhead(95/13 5)

20 pullups

:SWOD:

Hang squat clean

3-3-3

:WOD:

4 rounds 

400 meter run

Accumulate 30 seconds of handstand(on wall)

Accumulate 1 minute in bottom of squat