Saturday 10/18/13
WOD 15 Min AMRAP of 8 Shoulder to overhead 115/85. 10 Hip extensions. 8 Kettle bell swings 53/35. 10 Box jumps 24/20. 50 Foot bear crawl.
WOD 15 Min AMRAP of 8 Shoulder to overhead 115/85. 10 Hip extensions. 8 Kettle bell swings 53/35. 10 Box jumps 24/20. 50 Foot bear crawl.
WOD Skill Work. The first pull in the clean. Then EMOM for 10min of Power Cleans 155/105 & Burpees. Odd min perform 5 power cleans. Even min perform 10 Burpees.
WOD Strength Back squat or Front squat based on Coach’s Choice Reps 21/1/15/1/10/1 Then core work.
WOD 4 sets of max calorie Rows in 45 seconds. 1 min rest between rounds. Then. Death by 10 meters. Score is total calories rowed plus rounds completed in Death by 10 meters.
WOD Skill Work: Muscle-up WOD 12 min AMRAP of 3 muscle-ups 10 jumping squats 20 double unders
WOD 12-9-6-3 reps of Deadlift 185/135, Box Jumps 30/24, Toes to bar
WOD “Helen” 3 rounds for time. 400 meter run. 21 kettle bell swings 53/35. 12 pull-ups. Happy Birthday to Ian! When i asked Ian what he wanted to do for his birthday wod he said, “sleep in and not come to CrossFit.”
WOD Lynda’s Birthday WOD! Odd minutes 10 wall balls 20/14. Even minutes 15 wall ball sit-ups 20/14. 10 minute running clock. After 10 minutes add 2 reps to each movement until you can’t continue. ATTENTION We will be holding our first nutrition seminar tonight, October 11 at 6:30 pm. This is a great opportunity to … Read more
WOD Skill. Split Jerk. Then set 1 rep max split jerk. 3-3-2-2-1-1-1-1. ATTENTION We will be holding our first nutrition seminar this Friday, October 11 at 6:30 pm. This is a great opportunity to get familiar with the principles that we will be incorporating into our nutrition challenge in January. You don’t want to … Read more
WOD Two rounds for time. 21 Knees to elbow. 21 Kettle bell swings 53/35. 21 Ring rows. 2 Rope climbs. 21 Box jumps 20 inch. 21 Hip extensions. 150 Feet walking lunges. 15 min time cap. Long socks or pants advised if climbing the ropes. Happy Birthday Lynda! You are awesome and we love … Read more