Friday 11/29/13

Come and get it!!!

Wednesday 11/27/13

Complete as many rounds as possible in 3 minutes: 

3 Power Clean 135/95 lbs

6 Push Ups

9 Air Squats 

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Tuesday 11/26/13

:SWOD:

Front squats

10-10-10-10-10

:WOD:

"Filthy Fifty"

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Monday 11/25/13

:WOD:

3 rounds

1 min row for cals

1 min push press (65/95) from floor for reps

1 min abmat medball sit ups for reps

1 min rest 

*score is total cals and reps for all 3 rounds*

:Skill:(after wod)

50 meter handstand walks 

or 

50 handstand head touches 

:WOD:

For Time:
1K Row
immediately followed by 

3 rounds of

50 double unders

50 sit ups

:SWOD:

Power cleans

3-3-3-3-3

Thursday 11/21/13

:WOD:

2 rounds

12 OHS, 95/65

12 Burpees

9 Power Snatches, 95/65

9 Burpee Box Jumps, 20"

6 Squat Snatches, 95/65

6 Burpee pullups

:SKILL:(after wod) 

Handstand walk(50 meters) 

or 100 shoulder/head taps

Wednesday 11/20/13

:SWOD:

20 Rep Benchmark

20 Rep Max Push Press

:WOD:

2 rounds

500 meter row

10  Clean and Jerks, 135/95

5 Rope Climbs

25 Burpees

Tuesday 11/19/13

:Skill:

Muscle ups/progressions

Complete 3 sets of max unbroken muscle ups 

Or

30 reps of the progression of your choice. 

:WOD:

5 RFT:

15 Pull ups

20 KBS, 53/35

25 Wall Balls

Monday 11/18/13

:WOD:

21-15-9:

HSPU

Box Jumps(24/20)

400m Run after every round.

:SWOD:(after wod)

Back Squats

10-10-10-10

Complete all 3 of these test, in any order you want, rest as needed between sets and tests. 

Complete each test before moving on to the next. 

1. 3 sets of max unbroken pull ups

2. 3 sets of max unbroken double unders

3. 2000 meter row for time

Thursday 11/14/13

:SWOD: 

Snatch Complex

Hang Squat Snatch + OHS - work up to a heavy set.

:WOD:

3 Rounds

12 Deads, 225/155

21 Box Jumps, 24/20 

Wednesday 11/13/13

:WOD:

Tiger Blood

3 RFT:

10 Clean and Jerks, 135/95

400m Run

:SWOD:(after wod)

15 minutes to establish 

3 rep max deadlift (touch and go)

Tuesday 11/12/13

:SWOD:

15 minutes to establish 

20 rep max

Back squat

:WOD:

10 minute AMRAP

7 Push Presses 135/95 lbs

7 Push Ups

7 Box Jumps 20"

Monday 11-11/13

"Nate"

20 minute AMRAP

2 Muscle-ups 4 Handstand Push-ups 8  Kettlebell swings (35/53)

2min max double unders followed immediately by

3 rounds of

25kb swings

25 burpees

*2scores, double unders and total time*

HAPPY BIRTHDAY TO MY FAVORITE  3 YEAR OLD!!

Thursday 11/7/13

:SWOD:

Power Clean 3x3

:WOD:

Five rounds for time of:

10 Toes to bar

10 Power snatch(75)

10 Wall ball shots (16/20)

(compare to 1/14/13)

:WOD:

12 minute amrap

200 meter run

7 pullups

7 Burpees

:SKILL:

Handstand walk

or

Head touches

Tuesday 11/5/13

:WOD:

(courtesy of competitors wod)

AMRAP 15:

9 Deadlifts, 225/155

12 Hand Release Push ups

15 Box Jumps, 24/20"

:SKILL:(after wod)

Hang Squat Clean, 10 x 2 at 65-75% - be fast under the bar.

Monday 11/4/13

:Wod:

Fittest of the foothills wod 1&2

7 minutes to

Row 1000 meters

With the remainder of the time 

AMRAP thrusters(135/95)

:SWOD:(after wod)

Back squat 

5-5-5-5-5

"CrossFit Baseball"