*NEW* Format Friday!!!
August 29, 2013
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Starting this Friday we will be doing one of the bench mark, female, or soldier WODs that have become the classics of CrossFit! Make sure you keep track of your weights and times because we will redo these in the future so we can see our improvement!!!
Grace-
30 Clean and Jerk for time RX+ 135, RX 95, Intermediate 65, Beginner 45 (or PVC if needing to work on form)
Grace |
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30 reps for time |
Wednesday, August 28, 2013
August 27, 2013
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Skill & Strength WOD- 10min EMOTM
Even- 30sec Ring Hold Odd- 6 Floor Presses
WOD- For Time.
100 Dubs 20 Deadlifts (225, 145)RX (185,105) Scaled (135, 85)Beginner 30 OH Walking Lunges 40 Ring Dips 30 OH Walking Lunges 20 Deadlifts (225, 145) (185,105) Scaled (135, 85)Beginner 100 Dubs
Post weight used on floor press, and time on WOD.
Tuesday, August 27, 2013
August 26, 2013
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Strength WOD–Find 1RM “muscle” snatch.
WOD- For Time.21 – 15 – 9
Snatch (115, 85)RX (95, 65) Scaled (65,35) beginner Overhead Squat Burpee Box-Jump (24?, 20?)
Post 1RM muscle snatch, and time on WOD2
AWE!!! Monday Funday!!!
August 26, 2013
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WOD -20 min AMRAP
5 Strict Pull-ups 10 Alternating Pistols (5R/5L) 15 Push Press (95, 65)RX (65,35)Scaled (45,20-axel) Beginner
***At minutes 0, 5, 10, and 15 perform a buy-in of 15 thrusters & 200m run***
-Rest 5 min, then…
-5 min AMRAP of Hollow Rock
Post total rounds completed during 20min AMRAP (not including buy-in’s), and total time in hollow rock
Oooooo wild Wednesday!!!
August 21, 2013
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Strength WOD
Every 90 sec for 8 rounds
1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat – increase weight every round for the heaviest complex possible
WOD
30-20-10
-Calorie Row
-OH Squat (135, 95)
** Buyin in/out with 100 Dubs
Post heaviest complex and time for
Tuesday
August 20, 2013
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For time complete:
21 Clean and Jerks @ 135, 95
400 Meter Run
Rest 3 min
For time complete:
15 Clean and Jerks @165, 115
600 Meter Run
Rest 3 min
For time complete:
9 Clean and Jerks @185, 125
800 Meter Run
Rest approximately 3 min after each round.
Time each round…each round is a separate WOD and each one should be posted.
Rest 3 min then …
Midline WOD
Accumulate 3 min in hollow Rock
Friday!
August 15, 2013
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Strength WOD
Backsquats – 5 Sets x 5 Reps
WOD
3min Max Deadlifts (275, 185)
3min Max Box Jumps (30?, 24?)
3min Max Chest2Bar Pullups
1000m Medball Run For Time
Post heaviest load completed for 5 reps on the Strength WOD, and total reps as well as time on the MB run
Friday!!
August 09, 2013
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6 minute clock perform ISABEL
30 Power Snatches (135, 95)..rest with remaining time, then
RUN 1 MILE in a 10 min clock..rest the remaining time, then
30 OH Squats (135, 95) for time
3 times (Isabel, mile, and 30 OHS)
