10/30/14

Main – CrossFit

Metcon

Your Grace (Time)

30 Clean & Jerks (65% of 1RM)

Metcon

Metcon (Time)

For Time:

800m Run
5:30am please wear something with color.

MOBILITY after the WOD’s

10/29/14

Main – CrossFit

Weightlifting

Power Snatch (1 RM)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

3 Power Snatch (135/95)

20 DU

Rest 3 minutes

AMRAP 4:

4 Power Snatch (115/80)

20 DU

Rest 4 minutes

AMRAP 5:

5 Power Snatch (95/65)

20 DU

10/28/14

Main – CrossFit

Weightlifting

Clean and Jerk (1 RM)

Metcon

Brandon (Time)

1,000m Row

followed by 6 RFT of:

9 Front Squats, 155/105

9 C2B

9 KBS, 32kg/24kg

ADV RX 4 Bar MU

Cindy Strong

Main – CrossFit

Weightlifting

Front Squat (6×6, across)

Metcon

Cindy Strong (Time)

4 Rounds

15 DL 185/135

15 WB 20/14

15 Push-ups

15 Box Jumps 24/20

L2 135/115

L1 115/95
Happy Birthday Cindy. It has been over 1 year that Cindy has been cancer free.

10/24/14

Main – CrossFit

Weightlifting

Snatch Complex w/OHS (at 75% of 1RM Power Snatch)

Power Snatch + Hang Squat Snatch + Hang Snatch + OHS

Metcon

Metcon (Time)

4 RFT:

400m Run

4 Muscle ups

8 Front Rack Walking Lunge, 135/95

RX

400m Run

8 C2B Pull-ups

12 Front Rack Walking Lunge, 115/75

10/23/14

Main – CrossFit

Weightlifting

Shoulder Press (10-8-6-4-2)

Metcon

11/19/2013 WOD (Time)

3 Rounds

40 DU

20 T2B

10 OHS 95/65

10/22/14

Main – CrossFit

Weightlifting

Back Squat (6×6, across)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

2 minute at each station

50 m Farmers Carry 32/24kg

50 m Sled Push 45/90

Row for Calorie

Power Cleans 95/65

30 seconds between stations and 2 minute rest between rounds.

On the sled push and Farmers carry the half way point will count as one.

One person working at a time, switch at anytime as needed and if there are enough rowers each partner can be on a rower but only one working at a time.

10/21/14

Main – CrossFit

Metcon

Metcon (Time)

For time

ADV RX

7-6-5-4-3-2-1 Muscle ups

14-12-10-8-6-4-2 Box Jumps, 24/20

RX

7-6-5-4-3-2-1 Bent Over Rows, 95/75

14-12-10-8-6-4-2 Box Jumps, 24/20

Metcon

Metcon (Time)

For time:

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

10/20/14

Main – CrossFit

Weightlifting

Deadlift (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Power Cleans (135/95), 3 Calorie Row

6 Power Cleans (135/95), 6 Calorie Row

9 Power Cleans (135/95), 9 Calorie Row

12 Power Cleans (135/95), 12 Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Score is rounds completed, plus repetitions.

Russ and Catherine Wedding WOD

Main – CrossFit

Weightlifting

Back Squat (10×3, 65%)

Metcon

Metcon (Time)

Partner WOD

2 Rounds For Time:

20 Push-ups

40 Squats

20 Handstand Push-ups

20 Pistols, alternating

40 Pull-ups

20 Kettlebell swings 32/24kg

4 Ring Muscle-ups

Scales:

HSPU – 6 wall walks

If you don’t have MU go back to the beginning.

One person works at a time split the reps however needed.