10-26-2012 WOD

CrossFit

Strength

Exercise: Weighted Pull-Ups/lbs
Reps: 1 – 1 – 1 -1
Comment: This is from a dead hang – You must start the pull up in the extended position and hold for a 3 count and then begin your pull up. If you do not have pull ups, use this time to work to your lowest band assistance.

Metcon

Partner WOD – 1 Person Working at a Time
10 Rounds for Time
Run 200M
12 Burpees
12 KB Swings

Partner A runs 200M – Partner B starts 12 Burpees when Partner A gets back, Partner A does 12 KBS, Partner B takes off on 200M run – Continue until 10 Rounds are complete.

Result Type: Time
Male Rx: 1.5 pood
Female Rx: 1 pood

9/13/2012 WOD

CrossFit

Strength

Exercise: Hang Power Snatch/lbs
Reps: 5-5-5-5
Use light weight to practice pulling yourself under the bar, receive and stand

Metcon

25-20-15-10-5
Kettlebell Swings (1.5/1)
5-10-15-20-25
Wall Balls (20/14)

 This is a burner.  Limit your rest time, get full range of motion.  We want to see the ball hit the target on each wall ball and KB overhead on each swing.  Hip extension is powerful on both movements.

Train hard, train smart and have fun!

9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…

9-6-2012 WOD

CrossFit

Warm-Up / Skills

Hollow Rocks
Arch Rocks
Candle Stands
Beat Swings
10X10 Second  Wall Facing Handstand Holds

Metcon

10 RFT
3 HSPU
5 KBS 53/35
7 Box Jumps 24/20

Result Type: Time

8-31-2012 WOD

CrossFit

Warm-Up / Skills

Max Height Box Jump
Max Distance Broad Jump

Metcon

AMRAP 8
1 Box Jump
1 KB Swing
1 Burpee
2-2-2
3-3-3
…until 8 Minutes is Up

8-9-2012 WOD

CrossFit

No big deal just a perfect OHSQT 2nd Class – Get it Darcy!

Strength

Back Squat
5-5-5-5-5

Metcon

Run 800M
50 KB Swings 1.5/1 Pood
50 Box Jumps 24″/20″
Run 800M

5/10/2012 WOD

Skills:

Muscle Up Progressions

Let’s Get Some Muscle Ups Today!

WOD:

3 Rounds Max Reps

1:00 KB Swings
1:00 Sit Ups
1:00 Wall Balls
1:00 Rest

After the 3rd Round

Run 1 Mile for time

1 Rep = 1 sec. Score will be your mile time minus the amount of reps that were completed throughout all 3 rounds.

Ex: 8:00 Mile and 180 reps = 5:00

Have Fun & Work Hard!