WODS
8/4/14 Monday
Performance A. Weighted Pull-Up; In six attempts or less, find your 1-RM Weighted Pull-Up. *Rest at least 3 minutes between attempts over 80% of your potential 1-RM B. AMRAP in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups…
8/2/14 Saturday
Performance Team Workout: Only 1 Partner works at a time. Partition reps as you see fit In Pairs of two complete the following: WOD 1: 4min AMRAP of; Power Cleans (135/95) *Score is total reps + Rest 3min +…
8/1/14 Friday
Performance A. Front Squat; 3-5 reps x 4 sets, Rest 10 seconds A2. Tall Box Jump Cluster; 1.1.1.1.1 (rest 5-7 seconds between singles), Rest 2-3 minutes B. For time: Buy in: Row 1000 Meters Three rounds of: 15 Thrusters (95/65lb) 30…
7/31/14 Thursday
Performance A. Halting Clean Deadlift + Hang Power Clean + Jerk; 1 complex x 5 sets, rest 2-3min *Only build if preceeding weights are met with sound mechanics B. Three sets of: Against a 2-minute running clock, complete as…
7/30/14 Wednesday
Performance A. Take 20 minutes to cycle through and practice various gymnastics elements listed below that you need to work on – examples to pick from . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks…
7/28/14 Tuesday
Performance A. Deadlift; (with PERFECT posture and mechanics) 21×1, rest 3min b/w sets 50% of possible 3-RM x 5 reps 75% of possible 3-RM x 3 reps 85% of possible 3-RM x 2 reps 90-95% of possible 3-RM x 1…
7/28/14 Monday
Performance A. Halting Snatch Deadlift + Hang Power Snatch + OHS; 1 complex x 5 sets *Only build if Posture and technique of previous load is perfect B. Four sets for max reps of: 45 sec Alternating Reverse Lunges…
7/26/14 Saturday
Performance In honor of the 2014 CrossFit Games…. “TEAM FIFTIES” For time, working as male/female pairs each athlete completes: 50-calorie row 50 GHD sit-ups 50 wall-ball shots 50 box jump overs 3 MALES/3 FEMALES PER TEAM The first pair…
7/25/14 Friday
Performance A. Deadlift Waveload; 6-4-2-6-4-2, rest 2-3min between sets (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) B. Three rounds for time of: 20 Pull-Ups 40…
7/23/14 Wednesday
Performance A. Close Grip Bench Press @ 20X1; rest 3min b/w sets 3 reps @ 50% of possible 1RM 2 reps @ 75% of possible 1RM 1 rep @ 85% 1 rep @ 90-95% 1 rep @ 101-103% Optional 1…
7/22/14 Tuesday
Performance A. Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 400m Run Double-Unders x Max Reps in remaining time Rest 4 minutes x 4 sets *score is total Double unders Competition Wod will be posted at…
7/21/14 Monday
Performance A. Back Squat; 5 reps @ 50% of possible 1RM, rest 60sec 3 reps @ 75%, rest 60sec 1 rep @ 85%, rest 60sec 1 rep @ 90-95%, rest 2min + Strict Pull-Ups; Max Reps, rest 2min + Back…
7/19/14 Saturday
Performance With a continuous running clock, perform the following: 0:00 – 1000m Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Balls 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run Competition…
7/17/14 Friday
Performance A. Take 15 minutes to work on Snatch technique B. Three sets for times of: 10 Hang Power Snatch (115/75lbs) 20 Box Jump Overs (24/20”) Run 400 Meters Rest 3-4 minutes between sets Competition Wod will be posted…
7/16/14 Wednesday
Performance A1. Weighted Pull-Up; 2-3 reps x 5 sets, Rest 60 seconds A2. Front-Leaning Rest on Rings; 60-90 seconds x 5 sets, Rest 60 seconds + B. In teams of two, alternate rounds to complete five sets each for time…
7/15/14 Tuesday
Performance A1. Close Grip Bench Press; 3-5 reps x 4 sets, Rest 30sec A2. Heavy Kettlebell Swings; 15-20 reps x 4 sets, Rest 2 minutes *If you get all 20 reps on KBS go up in weight. B. AMRAP…
7/14/14 Monday
Performance A1. Front Squat; 2-4 reps x 5 sets, Rest 20sec, A2. Unbroken Chest-to-Bar Pull-Ups; 10-15 fast reps x 5 sets, Rest 3 min *If you can not do C2B then perform COVP. If you can not perform COVP we will…
7/12/14 Saturday
Performance In teams of three, complete five rounds for time of: Row 1000m 90 Double-Unders 60 Power Cleans (95/65 lbs) 45 Box Jumps (24/20) *Only one member of the team may be working at a time, and no member may…