WODS
11/19/13 Tuesday
Performance CrossFit Open Workout 12.1 Complete as many reps as possible in 7 minutes of: -Burpees *This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands…
11/18/13 Monday
Performance A1. Power Clean, 3 touch n go reps x 3 sets, 90 sec – no wide feet A2. Kipping HSPU, AMRAP x 3 sets, 90 sec B1. 4-Position Snatch (High hang, Above knee, Below Knee, Floor) x 3 sets,…
11/16/13 Friday
Performance AMRAP in 15min of: 15 KBS (70/53lb) 15 burpees Competition Wod will be posted at gym
11/15/13 Friday
Performance “Fran” 21-15-9, for time of; Thrusters Pull-Ups Competition Wod will be posted at gym
11/13/13 Wednesday
Performance “Helen” Three rounds for time: Run 400 meters 21 KBS (53/35) 12 Pull-ups Competition Wod will be posted at gym
11/12/13 Tuesday
Performance 30 Squat Snatch for time @ 135/95lb *There will be scaled options available on an individual basis + 10-15 minutes on Rower/Run/Airdyne @ 50% effort Competition Wod will be posted at gym
11/11/13 Monday
Performance A. Every 90 sec for 12min (4 sets): Mins 0, 3, 6, and 9; Above Knee Hang Power Snatch Cluster, 1.1 *practice getting under the bar in a 1/2 squat, not jumping your feet wider, go lighter to make…
11/9/13 Saturday
Performance “O.P.T 2” 10 rounds for time: 500m Row 15 Burpees –or— A. Front Squat @ 20X1, Find 1RM B. Clean and Jerk, build to a tough single C. For Time: 75/50 Bar Dips Competition Wod will be posted…
11/8/13 Friday
Performance *Your coach will pick which one you are doing. Whichever one is done today you will be doing opposite one tomorrow. A. Front Squat @ 20X1, Find 1RM B. Clean and Jerk, build to a tough single C. For…
11/6/13 WEDNESDAY
Performance “O.P.T. 1” 10 rounds for time: 4 Burpees 6 KBS – 32/24kg 8 Wall Balls – 20# to 10 ft / 14# to 9 ft Competition Wod will be posted at gym
11/5/13 TUESDAY
Performance A1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM A2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM + 30 Squat Clean for time…
11/4/13 MONDAY
Performance A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM B. AMRAP HSPU x 1 set Or max…
11/2/13 Saturday
Performance 10 min @ 75%: Run 100m 2 Wall Walks 10 Sit-ups –5 min rest 10 min @ 75%: Row 200m 5 Hang Power Snatch @ 75/65lb 10 Burpees – no jump @ top –5 min 10 min @ 75%:…
11/1/13 Friday
Performance A1. Front Squat @ 20X1, 1 rep x 5 sets, 2:30 min rest (build to a tough 1 rep) A2. Pull-up Cluster, 3.2.1 x 5 sets, 2:30 min rest B. 3 sets ALL OUT: 20 sec AMRAP Squat Clean…
10/30/13 Wednesday
Performance Complete all of the following @ 75%: Run 1600m + 5 min rest + 5 rounds: 5 Ring Dips 10 GHD Sit-ups 15 Back Extensions 20 Air Squats + 5 min rest + For time: Burpees (no jump) –…
10/29/13 Tuesday
Performance 5 sets: 10 Back Squat @ 20X0 – 10lbs heavier then 1st week Airdyne/Row 2 minutes @ 80% 2:30 rest + 5 min + 5 sets: 10 DL @ 20X0 – 10lbs heavier then 1st week Row/AD 2 minutes…
10/28/13 Monday
Performance A. Every 90 sec for 15min: Mins 0, 3, 6, 9, and 12; Power Snatch Cluster, 1.1 Mins 1:30, 4:30, 7:30, 10:30, 13:30; CGBP @ 20×1 x 2-3 reps B. Every 90 sec for 15min: Mins 0, 3, 6,…
10/26/13 Saturday
Performance 10 min @ 75%: 90 sec Row 60 sec KBS – 24/16kg –5 min rest 10 min @ 75%: Run 200m 10 Push-ups –5 min 10 min @ 75%: Run 200m 7 Toes to Bar –5 min 10 min…