September 22, 2014

IMG_9223

Warm Up:
3 min Run
3×10 Back Squats
3×5 Pushups
3×10 Pullups
C/S

Skill:
Muscle Ups

Strength:
5×1 Back Squats
*Follow with 3×1 Goblet Squats (70/53)

“Cindy”
AMRAP 20 minutes:
5 Pullups
10 Pushups
15 Squats

IMG_9250

September 19, 2014

IMG_9169

Warm Up:
7 min Airdyne/Run

Strength:
12 min to find 1RM Thruster

WOD:
1/2 “MURPH”
800m
50 Pullups
100 Pushups
200 Squats
800m

September 18, 2014

IMG_9147

Warm Up:
3 min Row
3×10 OHS
3×5/5 Pistols
3×10 Hang Snatch

Strength:
12 minutes to find 1RM Hang Snatch

AMRAP 12 minutes:
50m KB Farmers Carry (70/53)
10 Alternating Pistols
3 OHS (185/125)

September 17, 2014

IMG_9110

Warm Up:
400m
3×5 T2B
3×8/8 Lunges with barbell
3×8 Thrusters

Strength:
12 minutes to find 1RM Weighted Pullup

AMRAP 10 minutes:
8 T2B
8 DB Thrusters (35/25)
12 Walking Lunges with DBs

September 16, 2014

IMG_9061

Warm Up:
3 min Row
3×8 Push Jerk
3×8 Med Ball Clean
3×8 KB Snatch

Skill:
25 Candlestick Rolls

Strength:
12 minutes to find a 1RM Jerk

E.M.O.M. for 14 minutes:
Even: 1 Power Clean, 1 Hang Squat Clean, 1 Power Snatch, 1 Hang Squat Snatch
Odd: Max reps DUs

September 15, 2014

IMG_9002

Warm Up:
3 min Row
3×10 Front Squats
3×5 Ring Dips
3×10 Cleans

Strength:
12 minutes to find a 1RM Front Squat

WOD:
ELIZABETH
21 – 15 – 9
Cleans (135/95)
Ring Dips

September 12, 2014

IMG_8978

Warm Up:
3 minutes Jump Rope
3×10 Back Squats
3×10 Strict Press
3×10 Deadlifts

Skill:
Work on Deadlift form/positioning

Crossfit Total:
3×1 Back Squat
3×1 Press
3×1 Deadlift

September 11, 2014

IMG_8844

Warm Up:
800m
3×10 Box Back Squat
3×10 OHS
50 Hollow Rocks

Endurance:
1 mile Time Trial

DT
12 Deadlifts (155/105)
9 Hang Cleans
6 Push Press
x5

September 10, 2014

IMG_8924

Warm Up:
400m
3×8 OHS
3×8 Snatch
3×8 Sotts Press

Skill:
Work on Snatch positioning

Strength:
15 minutes to find today’s 1RM Snatch

WOD:
ISABEL
30 Snatches (135/95)

September 9, 2014

IMG_8875

Warm Up:
3 minutes Airdyne
3×8 Clean
3×8 Thruster
3×8 Pullups

Endurance:
2K Row Time Trial

WOD:
FRAN
21 – 15 – 9
Thrusters (95/65)
Pullups