WOD

Crossfit – Saturday 20th, 2014


Main – CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
substitute with front squats for scaling down

Crossfit – Friday 19th, 2014


Main – CrossFit

Technique

Double-Unders (5 attempts to record a single max attempt)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min ladder

power snatch 95/55

pull up

box jump 24/20

start with three reps of each movement and increase each round by three reps
score is the last round you finished as a whole. if you make it the round of 15’s but don’t finish then your score is 12.

Crossfit – Thursday 18th, 2014


Main – CrossFit

Open Gym

Crossfit – Wednesday 17th, 2014

Main – CrossFit

Conditioning

Metcon (Weight)

2 rds for quality

30 barbell roll out

20 strict toes to bar

20 weighted good mornings

20 band torso twist per side

20 band row pulls

slow tempo, one second hold at the top and bottom of each movement

Crossfit – Tuesday 16th, 2014


Main – CrossFit

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
work on increasing mobility with time remaining

Crossfit – Monday 15th, 2014


Main – CrossFit

Conditioning

a1: Barbell Shrug (8.8.8.8)

a2: Kettlebell Single Leg Deadlift (10.10.10.10 per leg)

Metcon

Metcon (Time)

10 attempts

100m sprint
score is slowest attempt

Crossfit – Saturday 13th, 2014

Main – CrossFit

Metcon

Metcon (Time)

Partner WOD

3 rounds for time:

50 back squat 95/65

50 CrossFit sit-ups

400m run with med ball 20/14

*1 person working at all time. Both athletes run 400 sharing 1 med ball.

Crossfit – Friday 12th, 2014

Main – CrossFit

Metcon

Metcon (Time)

2rds for time

30 kb swing 53/34

30 wall ball 20/14

20 pull up

20 kb deadlift high pull 53/35

10 power snatch 95/55

10 push press 95/55

Crossfit – Thursday 11th, 2014

Main – CrossFit

Conditioning

a: Bench Press (5.5.5.5.5)

b: Chin Up (10.10.10.10.10)

c: Deadlift (8.6.4.2.1)

d: Tabata Sit Ups (score is lowest number of reps in any given round)

Crossfit – Wednesday 10th, 2014

Main – CrossFit

Metcon

a: Metcon (AMRAP – Rounds and Reps)

6min amrap

8 deficit push ups

8 barbell/ring rows

3min rest

b: Metcon (AMRAP – Rounds and Reps)

6min amrap

30 double unders

6 goblet squats 53/35

3min rest

c: Metcon (AMRAP – Rounds and Reps)

6min amrap

8 toes to bar

8 air squats