November 25, 2014

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Warm Up:
3 minute Airdyne/Run
3×8 Bench Press
3×8 Hang Snatch
3×8 Wall Ball

Skill:
Accumulate 1 minute L-Sit hold in each position:
Bar Hang and Parallette

Strength:
A: 5 Bench Press @ 40/50/60%
B: 5 Weighted Ring Dips @ 40/50/60%
C: 6 Alt. Single Arm Pushup following or clapping push-up
D: :30 Max Kipping HSPU
E: 1:00 Rest
3x

AMRAP 8 minutes:
15 Thruster (75/55)
15 Pull Up
15 Thruster (95/65)
15 C2B Pull Up
15 Thruster (115/75)
15 Bar MU
*one bar, athlete changes own weights.

November 24, 2014

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Warm Up:
3 minute Row
3×8 Thruster
3×8 Pull-ups
5/5 Pistols

Strength:
A: 5 Box Front Squats @ 40/50/60%
B: 5 Pendlay Rows @ 40/50/60%
C: 6 Alt. KB/DB Bulgarin Split Sqaut (2×35/26)
D: :30 Max Alt. Pistol Jumps
E: 1 minute Rest
3x

Wod:
30 Alt Lunges (145/95)
25 Pushups
20 Backsquat (145/95)
15 Burpees over bar
10 Front Squat (145/95)

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November 21, 2014

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Warm Up:
800m run
2×10 OHS
2×10 Snatch
2×10 Sotts Press

Strength:
Snatch to a Max

E.O.M.O.M. for 18 minutes
Even: 8 box dips + 4 HR Push-ups
Odd: Complex: (1 Power Snatch, 1 Hang Squat Snatch, 2 Snatch Balances) (115/75)

November 20, 2014

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Warm Up:
400m
2×10 Box Back Squat
2×10 Front Squat

Skill:
4 min Plank hold on elbows

Endurance:
1mi Run TT
or
2k Row TT

Wod:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (155/105)
200m run between sets

November 19, 2014

IMG_0675

Warm Up:
3 min (strapless) row
3×10 OHS
3×10 Bench Press
3×10 clean

Skill:
Accumlate 2 minutes L-Sit
Hand Stand Hold (free standing)

Wod:
CrossFit Total #2
3×1 OHS
3×1 Bench Press
3×1 Clean

November 18, 2014

IMG_0664

Warm Up:
3 min Run
3×8 Pullups
3×8 Pushups
3×8 Strict K2E

Strength:
Work up to a 1RM Weighted Pullup

Wod:
21-15-9
C2B
K2E
Burpees

November 17, 2014

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Warm Up:
3min Jump Rope
3×8 Back Squat
3×8 Strict Press
3×8 Deadlifts

Skill:
1 minute Superman
1 minute Hollow Rock
2 reps of Back Squat & Deadlift each, 10 seconds down, 10 seconds up

Wod:
CrossFit Total:
3×1 Back Squat
3×1 Shoulder Press
3×1 Deadlift

November 14, 2014

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Warm Up:
3 min Med Ball Run (20/14)
2×10 Strict Press
2×10 Good Mornings
2×10 Front Squats

Strength:
A: 3 Strict Press (80-90%)
B: 5 Good Mornings
C: 6 Single Arm KB Snatch
D: :25 Max Reps clapping Pushups
E: Rest
x4

WOD:
100 DU
21 Front Squats (100/70)
21 Push Press
100 DU
15 Front Squats
15 Push Press
100 DU
9 Front Squats
9 Push Press

November 13, 2014

IMG_0461

Warm Up:
3 minute Jump Rope
2×10 Snatch
2×10 Jerk

Tabata Combo:
Row
Shuttle Runs (5m, 10m)
Double Unders
X3

WOD:
E.M.O.M. for 20 minutes:
Even: 2 Alternating Split Snatch at 65%
Odd: 2 Clean and Jerks at 75%

November 12, 2014

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Warm Up:
3 min Run/Airdyne
2×8 Deadlifts
2×8 Pendlay Rows
2×8 KBS

Skill:
Med Ball Toss (20/14)
Side Twists
OH Backward Throws
OH Forward Throws

Strength:
A: 3 Sumo Deadlifts (80-90%)
B: 3 Pendlay Rows
C: 6 Single Leg RDL
D: :25 Max Reps KBS 953/35)
E: Rest
x4

WOD:
250m Row
15 KBS (70/53)
15 GHD Situps
x4