090414 swod
Main – SWOD View Public Whiteboard () Metcon (Weight) Push Jerk 5-4-3-2-1-1 Split Jerk 2-2-2-2- Back Jerk (snatch grip) 1-1-1-1-1 OHS 5-4-3-2-1-1-1……… score is 1rm ohs
140904
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 SingleArm KB Press (one knee up, one knee on the ground, hold KB by handle, point bottom of KB toward ceiling) WupWOD (No Measure) For Time: 400 m Run 25 Squats 20 Push-ups 15 Pull-ups Metcon (Weight) Skillz and Drillz EMOTM…
140903
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 25 kb swings 53/44 25 thrusters 45/35 25 kb swings 25 thrustersClass will rest approx 10 minutes between wods Metcon (AMRAP – Reps) Strength/conditioning Emotm for 10 minutes even 15 wall balls 20/14 odd 15 kb swings 53/44score is total reps possible total of 150 reps
140903
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 Narrow Grip OHS WupWOD (No Measure) 4 RFT 3 C & J 135 4 Bar Facing Burpees Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 High Hang SqCl 1 Hang SqCl 1 SqCl Increase weight throughout Deadlift (5 x 1)…
140902
Main – SWOD View Public Whiteboard Deadlift (1-1-1-1-1-1-1) Try to move as much weight as possible over these 7 sets. 7 working sets; does not include warmup. Shoulder Press (3 x 5) Build to a 5RM. Strict press; no knee bend.
140902
Main – CrossFit View Public Whiteboard Metcon (No Measure) skill development emotm 8 minutes even- 40 DU (or 30 seconds work) odd- 20 sec wall facing hand stand hold Metcon (AMRAP – Rounds and Reps) 20 minute amrap 100 DU 75 air squats 50 burpees 25 get up situps3×1 singles
140902
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3 x 3 Behind the Neck Press from a full squat WupWOD (No Measure) 300 m Row 30 Push-ups 30 Jumping Squats 45/35 Metcon (Weight) Skillz and Drillz EMOTM 7 mins 1 SqClThusters 3 sec pause @ bottom of squat and 3/4…
140901
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3 x 5 Narrow Grip OHS WupWOD (No Measure) For Time: 40 WBs 40 DUs Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 Sq Sn 3 sec pause @ 2 in off ground, knee, and full squat catch build up weight…
140828
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) partner wod 30-20-10 ring dips pushups RX plus 400 meter run with med ball 30-20-10 kb swings kb snatch 53/35 RX plus 400 meter run with med ball “Annie 50-40-30-20-10 double unders situps3×1 singles partition reps as needed partners share one med ball on run…
140829
Main – CrossFit View Public Whiteboard Shoulder Press (6×3) every other minute for 6 sets 3 strict press weight has to be taken from the floor. score is single heaviest set of 3 reps Metcon (Time) FT: 20 OHS 40 push press 60 dead lift 40 push press 20 OHS 95/65