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Friday, 15 September 2017 00:00

09.15.17

WOD


For Time:

400 m Run

27 Wall Balls 20/14

21 Pull Ups

15 Thrusters 95/65

9 Hand Stand Push Ups

400 m Run

21 Wall Balls

15 Pull Ups (Chest to Bar)

9 Thrusters 95/65 (RX+ 115/75)

6 Handstand Push Ups (RX+ 4 inch deficit)

400 m Run

15 Wall Balls

9 Pull Ups (RX+ 6 Muscle Ups)

6 Thrusters 95/65 (RX+ 135/95)

3 Handstand Push Ups (RX+ to 8 inch Deficit)

Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Wednesday, 07 June 2017 00:00

06.07.17

Strength

EMOM 10

Min 1-3: High Hang Squat Clean + Hang Squat Clean

Min 4-6: Hang Squat Clean + Squat Clean

Min 7-10: Squat Clean

*Progressive. Remember this is the BEGINNING of the cycle. Work on consistency.

 

WOD

AMRAP 10

200 m Run

8 Hang Squat Clean 95/65

6 Chest to Bar Pull Ups (RX+ 2 MU)

 

After Party

3 x ME Front Rack Hold

Friday, 25 November 2016 00:00

11.25.16

For Total Time:

9-7-5

Squat Clean 135/95

Push Jerk

-then-

3 Rounds

21 Wall Balls 20/14

15 Kettlebell Swings 53/35

9 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

-then-

4 Rounds

5 Power Snatch 115/75 (RX+ 135/95)

10 Pistols (R+L=2)

30 Double Unders

Wednesday, 16 November 2016 00:00

11.16.16

Strength

1 1/4 Front Squats

5x3 @ 60-70%

WOD

3 Rounds For Time:

10 Deadlift 225/155

15 Pull Ups

50 Double Unders

 

RX+ = 3 Rounds For Time:

5 Ring Muscle Up

10 Deadlift 275/185

50 Double Unders

 

After Party

Tabata Hollow Body Rock

 

Wednesday, 05 October 2016 00:00

10.05.16

Strength

EMOM 8

1 Power Snatch

WOD

For Time:

5 Rounds For Time:

2 Power Snatch 115/75 (RX+ 135/95)

6 Chest to Bar Pull Ups (RX+ 2 Ring Muscle Up)

4 Clean and Jerk

8 Burpees

After Party

4 x 6 per side Single Leg Deadlift with KB

Friday, 30 September 2016 00:00

09.30.16

WOD

CrossFit Open WOD 14.4

AMRAP 14

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

30 Cleans 135/95

20 Muscle Ups

Monday, 19 September 2016 00:00

09.19.16

Strength

Back Squat 

1 x 20 + 5 lbs if possible

WOD

2 minute clock x 5

15/12 Calorie Row

12 Wall Balls 20/15

in time remaining AMRAP Chest to Bar Pull Ups

*Rest 1 minute. Score = C2B Pull Ups. RX+ Ring Muscle Ups

WOD

EMOM 5

20 Sit Ups

 

 

Monday, 15 August 2016 00:00

08.15.16

Strength

EMOM 8

1 Power Clean + 1 Hang Squat Clean

*Progressive

WOD

3 Rounds For Time

12 Chest to Bar Pull Ups (RX+ 5 Muscle Ups)

10 Squat Cleans 135/95

20 Box Jumps

*15 min cap

After Party

EMOM 5

20 Sit Ups

 

Friday, 15 July 2016 00:00

07.15.16

WOD

"Bergeron Open Test" (compare to 2/5/16)

AMRAP 20

50 Wallballs 20/14

50 Double Unders

40 Box Jumps 24"/20"

40 Toes to Bar

30 Chest to Bar Pull Ups

30 Burpees

20 Power Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Ring Muscle Ups

*score = number of reps

**Scale substitute for MU is bar muscle up or 10 Wall Walks

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