Month: November 2016

WOD – 12-1-16

WARM-UP 500m row :30 singles :30 doubles during rest 20 abmat situps 20 air squats 1 min barbell bottom of squat hold mobility STRENGTH Back Squat 2rm – then 3×2@85% WOD OPEN WORKOUT 11.1 Amrap 10 30 Doubles 15 Ground to overhead (75/55)

WOD – 11-30-16

WARM-UP 400m run 1 min step ups 1 min box jump step downs 10 light 10 med 10 heavy kb swings 10 strict pullups/10 ring rows calf and shoulder mobility WOD 5 Rounds 400m run 30 kb swings 20 pullups 10 box jumps

WOD – 11-29-16

WARM-UP Amrap 8 :30 weighted plank 8 SA DB press 8 Box Step Ups STRENGTH Build to a 3rm Strict Press – then 3×3@90% – 30X1 WOD AMRAP 8 2,2,4,4,6,6 …..ETC Burpees Push press (115/75)

WOD – 11-28-16

WARM-UP 3 Sets 150m row 7-10 Strict T2B 7-10 BB deadlifts STRENGTH Power Clean 1.1 x 5 – @80% (heavier than last week) – rest :10 bt lifts – rest 2:00 bt sets WORKOUT 5 Rounds 9 Deadlifts (155/105) 9 Hang power cleans 12 cal row

WOD – 11-27-16

WARM-UP Coaches Choice SWOLE SUNDAY 4 Sets 10 SA Hammer curls 10 Skull Crushers 1 min ring plank WOD 50 Burpee box jump overs for time rest 1:1 250m row sprint rest 1:1 25 bbjo rest 1:1 150m row sprint  

WOD – 11-26-16

ENDURANCE WARM-UP Coaches Choice ENDURANCE WOD 800m run 50 kb swings 50 Stepups 800m run 40 kb swings 40 stepups 800m run 30 kb swings 30 stepups CROSSFIT WARM-UP 1k partner row switch every 250m during rest 10 front squats 10 box jump step down mobility 400m run as a team CROSSFIT WOD 400m Run …

WOD – 11-26-16 Read More »

WOD – 11-24-16

WARM-UP 800m run 10 front squats 10 push press 10 thrusters 15 ring rows 10 strict pull-ups shoulder/hip mobility WOD “DANIEL” 50 Pullups 400m run 21 Thrusters (95/65) 800M Run 21 Thrusters 400M run 50 Pullups

WOD – 11-23-16

WARM-UP 2k row – @80% effort 10 banded goodmornings 10 stiff leg DL 10 DL STRENGTH 8 min GOAT work – Weakness Work WOD 21-15-9 DL (275/165) Box Jump (30/24)  

WOD – 11-22-16

  WARM-UP Amrap 8 :30 hollow rock :20 hs hold 50ft farmers carry using plates in each hand STRENGTH Build to a 5rm Strict Press – 30×1 TEMPO WOD 10 rounds 7 push press (105/75) 10 T2b

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