Jan 30, 2017

Strength: 3-3-2-2-1-1 
strict press-push press-push jerk
WOD:
5 RFT
50 DU
10 squats
10 push ups
10 sit ups

Jan 31, 2017

Strength
Back Squat 5-5-3-3-1
WOD
For time 
27-21-15-9
Pull ups
Thruster 95/65

Burpees 

Jan 24, 2017

From Crossfit Main Site:
"Death by..."
Burpee + 185/115 lb back-squat ladder
Rest 3 minutes

Burpee + 115/75 lb shoulder-press ladder
Rest 3 minutes

Burpee + 245/165 lb deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Jan 25, 2017

Warm up, then...
Clean and Jerk - work up to a 1RM

Then...
100 calorie row
50 C2B
50 calorie row

Jan 23, 2017


Strength/Skill

Snatch balance 3-3-3-3-3 reps (work on technique)

WOD:

EMOM 8

1 Power Snatch (75%) + 3 OH Squats

Cash out: 

3 RFT

40 Air Squat

50 Double Unders




Jan 20, 2017

22 min AMRAP

30 Double Unders
20m Overhead Lunges 95/65
10 Burpees Over the Bar

Jan 19, 2017

Back Squat
3-3-3-3-3

3 Rounds for Time
15 Chest to Bar Pull Ups
12 Box Jumps
9 Overhead Squats 135/95

Jan 18, 2017

For time:

30 Thrusters 135/95



Don't be afraid to scale this workout. Intensity is the key to success.  



Ring L-sits
30 seconds on 30 seconds off
20 seconds on 20 seconds off 
10 seconds on 10 seconds off

Jan 16, 2017

WOD
Jerry:
Run 1 mile
Row 2K
Run 1 mile

Post time to the board and/or Benchmark records

Jan 15, 2017

WOD

5 Rounds of:

Max Reps of Bench Press (Body Wt or Scaled for 15-20 reps)
Max Reps Pull Ups

Post total reps to the board!

Jan 13, 2017

Skill: 
Bar Muscle up Progression
https://www.youtube.com/watch?v=ObtovY6AQso
WOD
AMRAP 12:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Use a 35# dumbbell on the lunges

Jan 12, 2017

For time:

150 Wall Balls (20 lbs)


Cash out: 2 x 400m run

Jan 11, 2017

Skill Work:
Push Jerk 
WOD, for time:
15 Over the bar Burpees
5 Clean & Jerk (75% max) 
12 Over the bar Burpees
Clean & Jerk
Over the bar Burpees
Clean & Jerk 

January 10, 2017

Warm up, then...

EMO2M for 10 mins - max reps. (Pick weight for 8-10 reps) 
Push Press
Front Squat

WOD
5 RFT
15 SDHP 115/80

15 Push Press

January 9, 2017

Skill Work: 
Muscle-up progression
WOD: Helen
3 rounds for time of:
Run 400 meters
53 lb KBS , 21 reps
12 pull-ups

January 5, 2017

Warmup:
Rowing & mobilizing
Strength: 7 x 8 KB Lunges (4 each leg)

WOD: 7 rounds -
12 Wall Ball (20/14 lb)
12 Ring Row
12 Russian KBS (70/53 lb)

Jan 4, 2017

Happy New Year!
WOD:
400m run
21 med ball cleans
21 pull ups
30 sec plank
400m run
15 med ball cleans
15 pull ups
45 sec plank
400m run
9 med ball cleans
9 pull ups
1 min plank

400m run