11/14/14

Main – CrossFit

Weightlifting

Front Squat (EMOMx10, 3 Front Squats)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Power Snatches (95/65), 3 Box Jump Overs (24/20)

6 Power Snatches (95/65), 6 Box Jump Overs (24/20)

9 Power Snatches (95/65), 9 Box Jump Overs (24/20)

Continue to add 3 reps per round

11/13/14

Main – CrossFit

Weightlifting

Sumo Deadlift (EMOMx8 3 Sumo Squats)

Metcon

Metcon (Time)

15-12-9:

Toes to Bar

Burpees

400m Run after Each Round

11/12/14

Main – CrossFit

EMOM

Front Squat (EMOMx6)

High Hang Squat Clean (EMOMx6)

Metcon

Metcon (Time)

Partner WOD

4 RFT:

150 Double unders

100m Prowler Push, 90/45

50 Medball Squat Jumps, 20/14 – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground. Feet must leave the ground.

One Partner works at a time and split the reps as needed. Push the prowler together at the same time.
Please make sure you sign up on WODify.

Happy Belated Birthday Miranda

Main – CrossFit

Metcon

Miranda (AMRAP – Rounds and Reps)

AMRAP 20:

10 Push Presses (115/80)

10 Kettlebell Swings (24kg/16kg)

10 Box Jumps (24/20)

Skill

Work on:

Mobility

11/10/14

Main – CrossFit

Weightlifting

Front Squat (6×6, across)

Metcon

Metcon (Time)

4 RFT:

400m Row

15 Squat Cleans, 95/65

15 Bar Facing Burpees

Note: On the BFB no twisting in the air. Leave with 2 feet facing the bar and land on the other side facing the same way you started your jump.
Please make sure you sign up for class in WODify tomorrow.

11/7/14

Main – CrossFit

Weightlifting

Back Squat (10×3)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Jerks, 175/125

2-4-6-8-10-12-14-16-18-20 Pull ups

no racks

RX 155/105

L2 135/95

L1 115/75

ADV RX after the WOD

Metcon (Time)

For time

300 DU – every time you break complete 10 GHDSU

11/6/14

Main – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20:

200m run, 40 Burpees

300m run, 60 KBS (24/16kg)

400m run, 80 Box Jumps (24/20)

500m run, 100 WallBalls (20/14)

Run together and split the reps as needed. One person works at a time.

11/5/14

Main – CrossFit

Weightlifting

Push Press (EMOM 8:00 x 4reps )

Metcon

Metcon (Time)

4RFT:

10 Dead lifts, 245/175

10 Wallballs 20/14

10 Push-ups

10 KBS, 32/24kg

100m Run

11/4/14

Main – CrossFit

Metcon

Metcon (Time)

4 RFT:

5 Power Cleans, 205/135

200m Row

Metcon (Time)

For time:

15-10-5 Muscle ups

30-20-10 Box Jumps, 24/20″

L1 Chest to Bar

L2 Pull-ups

L3 Ring rows or band