10/8/14

Main – CrossFit

Weightlifting

Power Clean (1 RM)

Metcon

Metcon (Time)

21-15-9

Power Clean, 155/105

Bar Facing Burpee

Baby Shower WOD for Josh and Paige

Main – CrossFit

Skill Work

Handstand Walk (Practice Handstand Walking for 10-15 minutes)

Metcon

Metcon (Time)

3 RFT

10 KB Push Press, 32/24kg

10 Box Jump, 30/24″

Metcon (Time)

100-80-60-40-20 Double unders

25-20-15-10-5 AbMat sit-ups

ADV RX

25-20-15-10-5 GHDSU

10/6/14

Main – CrossFit

Weightlifting

Back Squat (6×6, across)

Metcon

Metcon (Time)

For Time

30-20-10-5 of:

Pull ups

Thrusters, 95/65

ADV RX = C2B Pull ups

Extra work if you want an after WOD

Snatch

A. Snatch Grip Push Press, work up to a heavy single

B. OHS, work up to a heavy single

C. Snatch Balance, work up to a heavy single

D. Snatch, work up to a heavy single

Happy Birthday Brad May

Main – CrossFit

Weightlifting

Front Squat (5×1 across at 90% )

Hang Squat Snatch (5×1 across at 80%)

Metcon

Metcon (Time)

5RFT:

12 KBS, 32kg/24kg

12 T2B

250m Row

Metcon (Time)

For ADV RX only to be done before the above WOD

20 Muscle ups for time*

*rest 90 seconds every time you break

10/2/14

Main – CrossFit

Weightlifting

Floor Press (5-4-3-2-1 add weight each set)

Metcon

Black & Blue (Time)

“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

10/1/14

Main – CrossFit

Weightlifting

Back Squat (3×3, across)

Sumo Deadlift (1×3, heavy)

Metcon

Metcon (7 Rounds for reps)

EMOMx14
Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders
Even: Rest

Score is # of DU

9/30/14

Main – CrossFit

Metcon

1: Heather (Time)

Cash in:
800m Run, followed by:
5 Rounds
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
Cash out
800m Run
20 Burpees

2: Metcon (8 Rounds for reps)

4 Rounds NOT for time of:
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.

Scaled MU:
L1 Bar MU
L2 C2B
L3 Pull-ups
L4 ring rows or bands
Men: 50 reps of each.
Women: 40 reps of each.

If you don’t hit the goal numbers complete additional reps/sets as needed till goal numbers are reached.

9/29/14

Main – CrossFit

Weightlifting

1: Front Squat (5×5, across)

Metcon

2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

3: Metcon (Time)

Rowing
3x1000m, 3 minutes rest

9/26/14

Main – CrossFit

Weightlifting

Power Snatch (Power Snatch + Squat Snatch)

Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

Back Squat (EMOMx10 1 rep, across)

Metcon

Metcon (Time)

3 RFT:
60 DU
30 WB 20/14
15 DL 245/175

9/25/14

Main – CrossFit

Weightlifting

Jerk (Log your heaviest load)

Metcon

Metcon (Weight)

EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from #1

Min 2 – :45 second hollow hold

Min 3 – 5 strict pull-ups
**The Push Jerk can come off the rack.**