WOD/Blog
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11/22/14

Conditioning WOD: In teams of 2 complete: Both athletes can alternate reps however they see best fit 40-30-20-10 of: Power Snatches (75/55) Box Jump Overs (24″/20″) Immediately followed by: 10-20-30-40 of: Front Squats (75/55) Toes-To-Bar Immediately followed by: 40-30-20-10 of: Wall Balls (20/14) Burpees onto plate   35 Min Cap

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11/21/14

Strength WOD: Clean 20 mins Go Heavy with good form 3×3 Mid Hang 3×2 Low Hang 3×1 Floor Conditioning WOD: ‘Helen’ 3 RFT 400m Run 21x KBS (53/35) 12x Pull ups

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11/20/14

Skill WOD: Ring dips 10 rounds 5 – 8 Dips at Hardest progression Conditioning WOD: Crossfit Open WOD 13.2 10 Min AMRAP 5x  Shoulder to overhead (115/75) 10x Deadlifts (115/75) 15x Box jumps (24/20″)

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11/19/14

Conditioning WOD: 6min Max Calorie Row 5min Max Effort Russian Kettlebell Swings (53/35) 4min Max Effort Burpees to (10″/8″) target 3min Max Effort Hang Power Snatch (95/65) 2min Max Effort Double unders 1min Max Effort Air squats

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11/18/14

Strength WOD: Snatch – 15 Minutes  3×3 Mid Hang 3×2 Low Hang 3×1 Ground Conditioning WOD “Karanita” (Not related to Loui) 200m Run 50x Wall-balls (20/14) 200m Run 40x Wall-balls 200m Run 30x Wall-balls 200m Run 20x Wall-balls 200m Run 10x Wall-balls 5 Burpee Penalty every time the set is broken. 21 Min cap  

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11/17/14

Skill – L Holds 5 Rounds 10 Second Hold 6 Strict leg raises / TTB Conditioning WOD ‘Crace’ 10-8-6-4-2 Clean and Press (135/95) 2 rounds of “Cindy” after every set Cindy = 5x Pullups + 10x Push-Ups + 15 Squats 18 Min Cap

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11/16/14

Conditioning WOD: 15 min AMRAP 200m Run 15x Kettlbell Swings (53/35) 15x Box jumps (24″/20″)

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11/15/14

Conditioning WOD: Every Minute On the Minute For 30 minutes 5 rounds Min 1 – Burpees Min 2 – Russian Kettebell Swings (53/35) Min 3 – Sit-ups Min 4 – 100m Run Min 5 – Air squats Min 6 – Row

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11/14/14

Skill WOD: Hand Stands 2 Min Max Effort (Walk/Push ups/Negatives/Holds/Kickups/Wall Walks) Rest 1 min 2 Min Max Effort Rest 1 min 2 Min Max Effort   Conditioning WOD: 4 RFT 400 m Run 10x Pull ups 40x Double unders 16 Min Cap

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11/13/14

Strength WOD: Weighted pull ups 5×5 Conditioning WOD: 15-12-9-6-3 Front Squats (95/65) 10-8-6-4-2 Toes-to-Bar 5-4-3-2-1 Rope Climbs