WOD 1.19.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. Deadlift

  • Find your 5RM

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)

C. AMRAP 7  ladder up by 3’s*

  • Front Squat (115/80)
  • Box Jump (24/20)

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

 

Advertisements

WOD 6.6.14 Friday

A. Kipping Progressions

  • Spend 10-15 minutes working on kipping

B. Front Squat (70-75-80% of 1 RM)

  • 5-5-4-4-3-3

C. 5 RFT

  • 10 Front Squats  (125/85)
  • 10 Ring Dips
  • 10 Box Jumps
  • 10 Banded Sprints

D. 2 sets

  • 10 handstand kick ups
  • 10 candlestick roll to stand

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)

B. AMRAP 8

  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute

9674967316_792b50cbef

WOD 8.12.13

Level 1

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Knees-to-Elbows

B. – 2 rounds

  • Run 300m
  • 50 Box jumps
  • 25 Push-ups
  • 50 Squats
  • 25 Pull-ups (jumping or banded)
  • 20m OH Walking Lunges
  • 80m Run (down the ramp, to the Mini and back)
  • 20m OH Walking Lunges

Level 2

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Toes-to-bar

B. – 2 rounds

  • Run 400m; weighted- (medball)
  • 50 Box jumps
  • 25 Push-ups (hard, ie: plyo. or alt. medball)
  • 50 weighted Squats (30/20)
  • 25 Pull-ups (strict)
  • 20m OH Walking Lunges (plate overhead: 45/25)
  • 80m weighted Run (With medball = down the ramp, to the Mini and back)
  • 20m OH Walking Lunges (plate overhead: 45/25)

crossfit-logo

 

 

 

IMG_2233 (1)