November 21, 2014

IMG_8494

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

IMG_0583

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

IMG_0508

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

IMG_4982

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

IMG_0439

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

November 11, 2014

IMG_0403

Warm Up:
3 min Row
2×8 Bench Press
2×8 Pushups
2×8 Push Press

Strength:
A: 3 Bench Press (80-90%)
B: 3 Presses from Back Rack
C: 6 Alternating KB Arnold Press
E: Rest
x4

AMRAP 4 minutes:
200m
2 Rope Climbs
20 Push Press (95/65)
Rest 1 minute
x3

IMG_0395

November 10, 2014

IMG_8844

Warm Up:
3 min Row
2×8 Sumo Box Back Squats
2×8 C2B

Strength:
A: 3 Sumo Box Back Squats (80-90%)
B: 3 Weighted Pullups
C: :25 max reps Thrusters (100/70)
D: Rest
x4

WOD:
15 T2B
15 Power Cleans (135/95)
15 Box Jumps (24/20)
15 Power Snatch
15 Burpees over Bar
15 Front Squats
15 Shoulder to OH
15 OHS