WOD

Crossfit – Thursday 5th, 2015


Main – CrossFit

Weightlifting

Push Press (5.5.5.5.5)

Metcon

Metcon (Weight)

15min emom

2 cleans 135/95rx – 225/115rx+

3 bar over burpees

Cool Down

40 hollow body

40 superman

20 kb bent ove row/arm

Crossfit – Wednesday 4th, 2015


Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

5min amrap

5 pull ups

5 kb snatch 53/35rx

5 air squats

rest 3min

Metcon (AMRAP – Rounds and Reps)

5min amrap

10 wall ball 20/14

10 med ball slams 20/14

10 hand release push up

rest 3min

Metcon (AMRAP – Rounds and Reps)

5min amrap

10 knees to chest

10 box jump 24/20

10 sit up

Crossfit – Tuesday 3rd, 2015

Main – CrossFit

Technique

10 min double under tech/warm up

Conditioning

a1: Ring Push Ups (10reps + 15sec front lever hold)

10reps (15reps for advanced) as fast as possible followed immediately by a 15sec (30sec for advanced) hold in the front lever.

15sec rest

a2: Bent Over Row (15)

95/65rx

135/95rx+

60sec rest

5sets

Metcon

Metcon (Time)

double unders for time

100rx

150rx+

Crossfit – Monday 2nd, 2015


Main – CrossFit

Weightlifting

Back Squat (3.3.3.3.3 @ 13×1 tempo)

working to two tough sets. make sure your hips are below knee crease at the bottom position. keep everything engaged.

Metcon

Metcon (Time)

4rds as fast as possible

400m row

10 hspu

15 squat jumps

2min rest
mind your range of motion. if you need more than 2 abmats for the handstand push ups you will do pike push ups. on the squat jumps make sure you get full depth and reach full hip extension in the air. be explosive.

score is your fastest round. note your slowest round.

Crossfit – Friday 27th, 2015


Main – CrossFit

Technique

Open Gym

Work on skills and lifts that need polish.

Get some good mobility following.

Crossfit – Thursday 26th, 2015

Main – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Crossfit – Wednesday, 25th, 2015

Main – CrossFit

Conditioning

Metcon (Time)

250m row sprints

10 attempts

rest as needed

note time for each attempt

score is average of all ten attempts

Technique

work on skills and tech on lifts with any time remaining.

Crossfit – Tuesday 24th, 2015


Main – CrossFit

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Crossfit – Monday 23rd, 2015


Main – CrossFit

Metcon

Metcon (Time)

for time

21-15-9-3

handstand pushups

goblet squats

53/35rx

70/53rx+

Technique

If any time remains use it to work on any lift or skill that requires polishing.

Crossfit – Saturday 21st, 2015

Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15min amrap

10 deadlift

10 shoulder to overhead

95/55rx

135/95rx+