2014-04-24

2014-04-24 Wod

55 Cal, Airdyne
55 Burpees
55 Cal, Row

Any order you want but each exercise must be completed before moving to the next one



2014-04-24

2014-04-23

2014-04-23 Wod

1RM TGU

then
100m Sled Push
75 Double Unders
65 Pushups
55 Double Unders
45 OHL, 45/25#
35 Double unders
25 C2B Pullups
15 Double Unders
5 Burpees


2014-04-23

2014-04-22

2014-04-22 Wod

4 Rounds
1min T2B
1min Push Press, 95/65#
1min Squat Cleans, 95/55#
1min KB Swings (Russian), 28/20 kg
1min Rest



2014-04-22

2014-04-21

2014-04-21 Wod

Skill Work: Snatch Balance

15min AMRAP
5 Hang Squat Snatches, 95/65#
10 AMSU
15 Box Jumps, 24/20”
EMOM: 2 Pistol Squats


2014-04-21

2014-04-20

Sunday Outline: 4/21-4/27

Mon: Snatch Balance skill work then Hang Squat Snatch AMRAP
Tues: 1min Stations @ 95/65#
Wed: 1RM TGU + Sled Push (park some where else today please) Chipper
Thurs: Calories and Burpees
Fri: Muscle up skill work then Run + Heavy Deadlift AMRAP
Sat: ATHLETES FOR AUTISM WOD (check Facebook for wod)
Sun: Open Gym at 500p


Good Reads:


http://juliefoucher.com/2014/04/16/on-crossfit-and-risk/


http://bretcontreras.com/finding-your-ideal-squat-depth/
2014-04-20

2014-04-19

2014-04-19 Wod

Partner Wod:
A: 60m Farmers Carry, 75/55# + 6 T2B (Timekeeper)
B: Balls Slams


must complete 200 Ball Slams between both partners

once complete, both go on 800m run w/ SB (one partner carries at a time)
2014-04-19

2014-04-18

2014-04-18 Wod

3min Rounds (RRT and go until failure)
15 Wallballs, 20/14#
20 KB Swings (USA), 28/20 kg
10 Pushups (+5 pushups each round)
2014-04-18