SKILL/STRENGTH:
EOMOM for 10 min.
3 Over head squats
WOD:
Tabata!
Tabata Over head lunges
rest
Tabata Push press 65/45
rest
Tabata Sit ups
rest
Tabata Pull ups
rest
Tabata Push ups
Thursday, May 29, 2014
WOD 5.29.14
Thursday May 29th
SKILL/STRENGTH:
3 - 3 - 3
Dead Lifts
WOD:
15 - 12 - 9 - 6 - 3
Toes to bar
Thrusters 95/65
Air Squats
SKILL/STRENGTH:
3 - 3 - 3
Dead Lifts
WOD:
15 - 12 - 9 - 6 - 3
Toes to bar
Thrusters 95/65
Air Squats
Tuesday, May 27, 2014
WOD 5.28.14
Wednesday May 28th.
STRENGTH:
EMOM for 6 min.
4 Power cleans
WOD:
"Elizabeth"
21-15-9
Cleans 135/95
Ring Dips
STRENGTH:
EMOM for 6 min.
4 Power cleans
WOD:
"Elizabeth"
21-15-9
Cleans 135/95
Ring Dips
Monday, May 26, 2014
WOD 5.27.14
Tuesday May 27th
SKILL:
Double Unders Work
WOD:
10 min AMRAP
5 burpees
10 KB Swings
15 Box jumps 24/20
Friday, May 23, 2014
WOD 5.23.14
Friday May 23rd
SKILL:
Pistol Practice
4 every :30 seconds for 4 min
(2 per leg)
WOD:
8 rounds of:
2 min AMRAP:
5 Front squats 135/95
7 Burpees
*as partner A does two min of 5 front squats and 7 burpees, partner B is cheering. After two min, Partner B will then do two min of 5 front squats and 7 burpees. Each person will do 4 rounds of two min.
SKILL:
Pistol Practice
4 every :30 seconds for 4 min
(2 per leg)
WOD:
8 rounds of:
2 min AMRAP:
5 Front squats 135/95
7 Burpees
*as partner A does two min of 5 front squats and 7 burpees, partner B is cheering. After two min, Partner B will then do two min of 5 front squats and 7 burpees. Each person will do 4 rounds of two min.
Tuesday, May 20, 2014
WOD 5.21.14
Wednesday May 21st.
SKILL/STRENGTH:
EMOM for 12 min
ODD min = 10 plate squats
EVEN min = 5-8 ring rows
WOD:
8 min AMRAP:
10 hand release push ups
20 air squats
SKILL/STRENGTH:
EMOM for 12 min
ODD min = 10 plate squats
EVEN min = 5-8 ring rows
WOD:
8 min AMRAP:
10 hand release push ups
20 air squats
Monday, May 19, 2014
WOD 5.20.14
Tuesday May 20th.
SKILL:
EMOM 8 min
5-8 Toes to bar
+
10 air squats
WOD:
12 min AMRAP:
5 Thrusters 95/65
7 hang power cleans 95/65
10 SDLHP 95/65
Sunday, May 18, 2014
WOD 5.19.14
Monday May 19th.
STRENGTH:
EOMOM 8 min
5 - 5 - 5 - 5
Dead Lifts (as heavy as possible)
WOD:
Five rounds for time:
15 Handstand pushups
5 Deadlifts @ 80% from above
*20 min time cap
STRENGTH:
EOMOM 8 min
5 - 5 - 5 - 5
Dead Lifts (as heavy as possible)
WOD:
Five rounds for time:
15 Handstand pushups
5 Deadlifts @ 80% from above
*20 min time cap
Tuesday, May 13, 2014
WOD 5.13.14
Tuesday May, 13th
Skill/Strength
with partner 5 rounds of:
Plate Press Squat x 8
Walking lunge Down & Back
(Partner up for this, while one person is performing squats, the other person is lunging)
WOD:
Partner
12 Min AMRAP
Partner A & Partner B
10 Box Jumps & Plank
10 Shoulder to over head (light) & Russian KB swings
10 MB Slams & Push Ups
10 Partner MB Sit Up
Vets
Heavier Goblet Sqt & OH walking Lunge
Partner A completes reps while Partner B Does secondary... then switch. Once both are done move on to next exercise
Thursday, May 8, 2014
WOD 5.8.14
Thursday May 8th.
SKILL:
EOMOM FOR 12 MIN
4 snatches
WOD:
10 min AMRAP
"Bear Complex"
1 Rep =
1 Squat clean
1 Push Press
1 Back squat
1 Push press (from behind head)
SKILL:
EOMOM FOR 12 MIN
4 snatches
WOD:
10 min AMRAP
"Bear Complex"
1 Rep =
1 Squat clean
1 Push Press
1 Back squat
1 Push press (from behind head)
Tuesday, May 6, 2014
WOD 5.7.14
Wednesday May 7th.
SKILL/STRENGTH:
EMOM 10'
5 - 8 Ring Rows
*Partner up if needed. If you partner up, one person will go every :30 seconds
WOD:
30 Stationary lunges
21 box jumps
21 burpees
30 Lunges
15 box jumps
15 burpees
30 lunges
9 box jumps
9 burpees
SKILL/STRENGTH:
EMOM 10'
5 - 8 Ring Rows
*Partner up if needed. If you partner up, one person will go every :30 seconds
WOD:
30 Stationary lunges
21 box jumps
21 burpees
30 Lunges
15 box jumps
15 burpees
30 lunges
9 box jumps
9 burpees
Sunday, May 4, 2014
WOD 5.5.14
Monday May 5th.
STRENGTH:
Strict Pull ups
3-3-3-3-3
EOMOM
WOD:
50-40-30-20-10
Double unders
Sit ups
* tomorrow will be cross fit total for those of you wanting to do your max's
STRENGTH:
Strict Pull ups
3-3-3-3-3
EOMOM
WOD:
50-40-30-20-10
Double unders
Sit ups
* tomorrow will be cross fit total for those of you wanting to do your max's
Friday, May 2, 2014
WOD 5.2.14
Friday May 2nd
SKILL:
4 Rounds of:
5 bent over rows
Rest 60:
5 Dips
Rest :60
WOD:
Partner WOD:
4 Rounds of:
10 pull ups
15 KB Swings
*as partner A completes the rounds of 10 and 15, partner B is accumulating Box jumps (24/20). the partners switch. Each partner will complete 4 rounds of 10 and 15.
SKILL:
4 Rounds of:
5 bent over rows
Rest 60:
5 Dips
Rest :60
WOD:
Partner WOD:
4 Rounds of:
10 pull ups
15 KB Swings
*as partner A completes the rounds of 10 and 15, partner B is accumulating Box jumps (24/20). the partners switch. Each partner will complete 4 rounds of 10 and 15.
Thursday, May 1, 2014
WOD 5.1.14
Thursday May 1st.
SKILL:
Split Jerk
EOMOM
5 x 3
WOD:
21 - 18 - 15 - 12 - 9 - 6 - 3
Front Squats 155/105
Sit ups
*last week of our squat cycle. Next week we will do the Crossfit Total
SKILL:
Split Jerk
EOMOM
5 x 3
WOD:
21 - 18 - 15 - 12 - 9 - 6 - 3
Front Squats 155/105
Sit ups
*last week of our squat cycle. Next week we will do the Crossfit Total
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