Monday 7-1-13

 :SWOD:

Back Squats 

5-5-5-5-5

:WOD:

“Diane”

21-15-9

Deadlift

Handstand Push ups

Friday 7/28/13

:SKILL:

Muscle ups/ progressions

:WOD:

Complete this sequence 3 times

3 minute AMRAP

5 thrusters (75/115)

5 pull ups

Rest 2 minutes

Thursday 6/27/13

“Buy in”

500 meter row then

3 rounds

8 Air squats

2 Strict handstand push ups

4 Good mornings(15-45 lb)

:WOD:

“CrossFit Total”

1 RM Back squat 

1RM Shoulder Press 

1 RM Deadlift

Wednesday 6/26/13

:SWOD:

Front Squats 

3-3-3-3-3

:WOD:

800 meter sprint 

rest 2 minutes 

800 meter sprint 

rest 2 minutes 

800 meter sprint

Tuesday 6/25/13

:WOD:

“McGhee”

30, yes 30, minute AMRAP

5 Deadlift(275) 

13 Pushups

9 Box jumps(16)

*Scale weight as needed*

Monday 6-24-13

:SWOD:

Every 45 seconds for 5 rounds complete 2 hang power cleans. As heavy as possible

:WOD:

Row 1000m

30x Back squats (185#/115#)

:SKILL:

10 minutes to establish max standing broad jump length. 

:WOD:

Tabata air squats 

1 mile run

50 pull ups

This is 1 complete effort with 2 scores. Your tabata total is one score and the total time is your second score. 

Thursday 6/20/13

:SWOD:

20 mins to establish 1RM ohs(from racks)

:WOD:

gg wod 1

3 rounds

25 kb swings

25 burpees

(10 min time cap)

Wednesday 6/19/13

 :SWOD:

Dead lifts 

1x10

1x8

1x6

1x4 

1x2

:WOD:

15 Squat cleans(65/115)

30 Handstand push ups

60 grasshoppers

Tuesday 6/18/13

:SWOD:

Front Squats 

1x10

1x6

1x4

1x2

:WOD:

5 rope climbs

50 nasties

50 plate ground to over head (45/25) 

50 Push ups

50 sit ups

15 Clean and Jerk (95/135)

100 Doubleunders

Monday 6/17/13

:SWOD:

Every 45 seconds for 5 rounds complete 2 touch and go power cleans. As heavy as possible

:WOD:

For time

10 Muscleups (or 30 pull-ups and 30 dips)

25 Toes to bar 

40 Bar facing Burpees

Run 800m

Friday 6/14/13

:WOD:

"Fran"

21-15-9

Thrusters (65/95)

Pull ups

"Cash out"

3 rounds 

400 meter sprint

Rest 1 minute. 

Thursday 6/13/13

:Skill:

10 minutes to accumulate

2 minutes hanging from pullup bar

and 2 minutes holding a handstand on the wall

WOD:

21-15-9

pistols(alternating)

wallball shots(16/20) 

kb swings (35/53)

Wednesday 6/12/13

:SWOD:

Dead lifts 

1x10

1x8

1x6

1x4 

1x2

:WOD:

21-15-9

Burpee box jumps

Ring Dips

Tuesday 6/11/13

:SWOD:

Front Squats 

1x10

1x6

1x4

1x2 

:WOD:

21-15-9

Power Cleans (75-185)

Chest to Bar Pull ups

Monday 6/10/13

SWOD:

Every 30 seconds for 6 rounds complete 3 touch and go hang power cleans. As heavy as possible

:WOD:

21-15-9

KB Snatch, left arm (35/53)

KB Snatch, right arm 

Handstand pushups

Friday 6/7/13

:SKILL:

10 minutes to establish max height box jump

:WOD:

15 minute AMRAP of: 

2 Rope Climbs

20 OHS 75/55lbs 

Run 400m

Thursday 6/6/13

:SWOD:

15 minuts to establish 1RM OHS (from racks)

:WOD:

3 minute amrap 

row for calories 

1 minute rest

3 minute amrap 

burpee pullups

1 minute rest

3 minute amrap

Lateral hops over barbell

:SWOD:

1x20

Back squats

:WOD:

15 minute AMRAP of: 

30 OH Walking Lunges 45/25lbs

30 Pushups(hand release)

30 AbMat Med Ball Situps 20/14lbs

Tuesday 6/4/13

:SWOD:

12 minute to complete

Front Squats 

1x10

1x6

1x4

1x2

:WOD:

7 minute AMRAP of: MuscleUps

or 

3 pullups and 3 dips

Monday 6/3/13

:SWOD:

Every 45 seconds for 5 rounds complete 2 unbroken hang power cleans. As heavy as possible

:WOD:

12 min AMRAP

2 handstand push ups 

10 air squats

2 Deadlifts (135/315)

*BULLET PROOF SHOULDERS*