10/10/14

Main – CrossFit

Weightlifting

Clean Complex 2

Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single

Metcon (Time)

3 RFT:

500m Row

30 Box Jumps, 24/20

20 Push Press, 115/80

It Takes Two

Main – CrossFit

Weightlifting

Deadlift (12×2 70%)

Metcon

Metcon (AMRAP – Reps)

In Teams of 2,

2 rounds:

2:00 Air Squats

2:00 Deadlifts (185/135)

2:00 Hand Release Pushups

2:00 T2B

One athlete holds a Static Hold while other accumulates reps.

For RX: push-ups are not the worm, hips come off the floor first.

Air Squats are hips past knees and stand up all the way.

T2B are from the high bar for guys

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