WOD 4.1.14

Tuesday April 1st.

SKILL:

4 x ME pull ups *

*this is the test out of what we had done 4 weeks ago.  do exactly what you did that day (band, type of pull up).  Let us know if you improved!


WOD:

"Morrison"

50-40-30-20-10

Wall balls
Box Jumps 24/20
KB Swings 53/35 (american)

*25 min time cap*

WOD 3.31.14

Monday March 31st.

SKILL:

Snatch work 

*light weight, working on just technique

WOD:

15 min AMRAP

7 Push Press 115/75

10 OHS 115/75

15 Deadlifts 115/75

OPEN WOD 14.5

Friday March 27th.

SKILL:

Mobility…. its been a good/hard week!


WOD:

Open 14.5

21-18-15-12-9-6-3

Thrusters 96/65

Bar facing burpees

WOD 3.27.14

Thursday March 27th

SKILL:

E3MOM for 12 min.

8 Good Mornings (empty bar)
15 Back Squats


WOD:

10 min AMRAP:

30 Double Unders
10 Push press 55/35
10 Pull Ups

* Open Athletes may do 5 min of this workout if wanted.  Or the normal pre open workout of rowing could be done again.

WOD 3.26.14

Wednesday March 26th.

SKILL/STRENGTH:

E3MOM for 12 min.

4 Hang Power Cleans

10 Push ups

*use this time to work on technique.  

WOD:

For time:

(Open People I recommend doing half reps on this.  No need to destroy your body for Friday)

50 Wall balls

1 length front rack walking lunge 65/45

40 SA KB swings 

1 length ""

30 V-Ups

1 length ""

20 bent over rows 65/45

1 length ""

10 Thrusters 65/45

*25 min time cap

WOD 3.25.14

Tuesday March 25th.

SKILL:

E4MOM for 16 min:

10 Front Squats
10 Chest to bar Pull ups


WOD:

9 min AMRAP with *500m row buy in:

5 Clean and jerks 135/95
7 Burpee box jumps
9 Toes to Bar


* the AMRAP is only for the 5-7-9, the row will only be done once at the beginning.  Waves will start every 2 minutes if needed.

WOD 3.20.14

Thursday March 20th.

SKILL:

EOMOM for 10 min.

8-8-8-8-8

K2E


WOD (not for open athletes)

12 min AMRAP:

2 Deadlifts
2 Squat cleans
2 Jerks
2 Back Squats

Weight should be around 80% 1RM Jerk weight (if you have it)

**  Open Athletes:  10x :30 sec row/ :90 rest AND mobilize!

WOD 3.19.14

Wednesday March 19th

SKILL:

EOMOM

4-4-4-4-4 Should Press

WOD:

3 RFT:

75 Double Unders
20 KB Swings
20 Pull ups

*20 min time cap

WOD 3.18.14

Tuesday March 18th.

SKILL:

4 rounds of:

:30 sec double unders

:30 sec plank

:60 rest

WOD:

"Fight Gone Bad!"

Wall Balls 20/14

Sumo dead lift high-pull 75/55

Box jumps 20"

Push Press 75/55

Sledge Hammer swings

In this workout you will start at a station, accumulating as many reps as you can in one minute. Each minute you will move on to the next station, with no break in time.  There will be one minute of rest after each full round of 5 exercises.  Score will be a running total of each rep performed in each exercise in those 3 rounds.  

WOD 3.17.14

Monday March 17th.

Strength/skill:

EOMOM
5-5-5-5-5
Strict Pull ups


WOD:

EOMOM
10-10-10-10-10
Back Squat

*two part videos*

Open workout 14.3

Friday March 13th.

Skill:

Double Under work
w/
EOMOM 5x5 Push press *pick one weight that is challenging to get 5 reps every time *

WOD:

Open 14.3

deadlifts, 10 reps 135/95
15 box jumps, 24/20deadlifts, 15 reps 185/135
15 box jumps, deadlifts, 20 reps 225/155
15 box jumps, deadlifts, 25 reps 275/185
15 box jumps, deadlifts, 30 reps 315/205
15 box jumps,deadlifts, 35 reps 365/225
15 box jumps, 

WOD 3.13.14

Thursday March 13th

Skill:

Double Unders - 5 min of skill work

WOD

Crossfit total:

30 min to establish-

1RM Back Squat
1RM Shoulder Press
1RM Dead lift

** Open athletes do not do this.  You will do the workout that I posted last thursday for you.

10 x :30 row with :90 rest and Mobilize

WOD 3.12.14

Wednesday March 12th

Skill:

4 Rounds

:30 ME L-sits (either hanging from bar, top of the dip position on rings, or in-between boxes)

:30 ME Russian KB swings

Rest :60

WOD:

15 min Partner AMRAP:

42 Box Jumps 24/20

30 Dips

18 Burpees

WOD 3.11.14

Tuesday March 11th.

Skill:

EOMOM for 10 min
7-10 Toes to bar


WOD:

"Cindy"
20 min AMRAP:

5 Pull Ups
10 Push Ups
15 Squats

OR

"Mary"
20 min AMRAP:

5 HSPU
10 Pistols Alternating legs
15 Pull Ups

*Pick one that you would like to work on.  Each one is challenging, but in different ways*

WOD 3.10.14

Monday March 10th

Skill/Strength:

Front Squat 5-5-5-5-5 (progressing in weight)
*EOMOM

WOD:

4 rounds for time:

:30 ME hang power cleans (50-60%)
:30 ME burpees
Rest :60
*click the link below for a video on the front rack position on the front squat

Open Workout 14.2

Friday March 7th

SKILL:

Over head squats *working on proper form for multiple reps*

WOD:

0:00 to 3:00 min

Two Rounds of 

10 Over Head Squats

10 Chest to bar Pull ups

*as soon as the second round is done, rest until next round of 3 minute*

3:00 to 6:00 min

Two rounds of

12 Over Head Squats

12 Chest to bar Pull ups

6:00 to 9:00 min

Two Rounds of

14 Over Head Squats

14 Chest to bar

***So on and so forth until the two rounds cannot be done in that set of 3 minutes

WOD 3.6.14

Thursday March 6th

Skill/Strength:

Pistol Squats
8 alternating legs EOMOM for 12 min.


WOD:

4 rounds for time:

5 Thrusters 95/65
10 Front Rack Lunges 95/65
Down and Back Farmer Carries 45/25 (gripping side of plates)
rest :90

*Open Athletes*

10 sets of:

:30 second rowing
:90 second rest

WOD 3.5.14

Wednesday March 5th

Skill/Strength:

5-5-5-5-5  Dips
*try to add weight/use lighter bands than previous dip days*


WOD:

9-15-21

Lateral Plate Burpees (one 45# plate on floor to jump on)

KB swings

WOD 3.4.14

Tuesday March 4th.

Skill:

Double Unders :)

WOD:

Waves of 2:

750m Row
   Then
4 RFT:
30 wall balls
20 box jumps 24/20
10 dead lifts 225/135

*30 min time cap*

WOD 3.3.14

Monday March 3rd

Skill/Strength:

EOMOM for 8 min

ME Pull ups

 * As many pulls ups as you can do starting every other min.  This will be a test, and will retest later on.  Record your round with the most reps, and what band you used if you used any. *

WOD:

Partner Strength:  EMOM (Every minute on the minute) for 18 min

Partner A on even minutes: 8 cleans + 1 jerk

Partner B on even minutes: 8 handstand push ups

Partner A on odd minutes: 8 handstand push ups

Partner B on odd minutes: 8 cleans + 1 jerk

* Work up on weight.  Jerks will be the deciding factor of how heavy you can go*