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

2014-04-23 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

2014-04-22 Wod

4 Rounds

1min T2B

1min Push Press, 95/65#

1min Squat Cleans, 95/55#

1min KB Swings (Russian), 28/20 kg

1min Rest

2014-04-21 Wod

Skill Work: Snatch Balance

15min AMRAP

5 Hang Squat Snatches, 95/65#

10 AMSU

15 Box Jumps, 24/20”

EMOM: 2 Pistol Squats

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/

2014-04-19 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)

2014-04-18 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)