9-1-16 WOD

30 Burpees

30 KB swings

30 Sit-ups

...20 Burpees

20 KB swings

20 Sit-ups

10 Burpees

10 KB swings

10 Sit-ups

Practice: KB Swings

8-31-16 WOD

5 Rounds

10 Supine Ring Pull-ups on Exercise Ball

10 Back Squats

20 Vertical Jumps for height.

Challenge: 7X1 Max Split Jerk

M-WOD

10 minutes Foam Roller

Lacrosse Balls

8-30-16 WOD

100 m run

5 burpees

200 m run

10 burpees

300 m run

15 burpees

400 m run

20 burpees

400 m row

20 burpees

300 m row

15 burpees

200 m row

10 burpees

100 m row

5 burpees

Challenge: 100 jump ropes for time

Practice: X

M-WOD:

10 minutes Foam Roller

Lacross Ball

8-29-16 WOD

21 min emom
Min 1- 4 snatch pulls
Min 2- 3 squat snatch
Min 3- 2 tempo OHS 3 down 3 up

L1 -
Min 1- 4 snatch pulls
Min 2- 3 power snatch
Min 3- 5 tempo squat , coaches choice. Gobblet, front squat, ohs. Ect.

Challenge: burgener , establish load suitable for emom. Must use same barbell for all movements.

8-26-16 WOD

7Min Amrap

7 Power Snatches 75/55

30 Du’s - L1 Singles

Challenge: Muscle Snatch 5X3

8-25-16 WOD

2K Row

Challenge: Build todays heavy 1 rep OHS, this maybe done before/after the row.

*Please Clean off track of rower and roller on seat before having athletes starting.

8-24-16 WOD

FT

50 Dips

15 Power C&J

30 Dips

12 Power C&J

10 Dips

9 Power C&J

14 Min Cap*

L1-

21-15-9

Box or Parallette Dips/Deadlifts/S2O

Challenge: Power Clean and Power Jerk 1.1.1.1.1.1.1 working up to todays moving and feel good.

8-23-16 WOD

7Min

Burpee to target

L1-no Target

Challenge: 50 GHD , 75 Supermans (on floor), HS Walk Practice, For Q

8-19-16 WOD

Split Jerk
3-3-3-3-3-3-3
*first 3 sets, pause 3 full seconds in split before
Recovering. Build to today's feel good heavy 3 split jerk.

Challenge: 5x3 tall jerks

8-18-16 WOD

Challenge:

4 rounds

40 sec max burpee box jump overs 24/20

20 sec rest

1000m row

21-15-9

Dead lifts

Push ups

*no smaller sets then 5’s on the deadlifts!

8-17-16 WOD

Challenge:

3 X max strict t2b

Rest as needed

3X 800m run

1:1 rest

8-16-16 WOD

Challenge:

2 min MAX HSPU /scale seated db press, or kb press

5 Rounds

400m run

15 hang cleans  (straight setable)

8-15-16 WOD

One major aspect of crossfit is testing, and retesting. So for those of you that have done Fran, this well be a retest. Those that have not a chance to test yourself, please write down your score and scaling for future reference!

Fran

21-15-9

Thrusters 95/65

Pull ups

Challenge:

Post WOD

MAX plank hold

8-

8-12-16 WOD

Challenge: Front Squat 5X5 (70%)

20 min Amrap -

Run 400

21 Kettlebell Swings - L1 Russian Swing OKAY

15 Box Jumps -L1 Step Up OKAY

8-11-16 WOD

Challenge:

Tabata Toes To Rings

L2

For TIme:

75 Sit Ups

50 Floor Wipers

100 Air Squats

50 Sit Ups

25 Floor Wipers

75 Air Squats

25 Sit Ups

15 Floor Wipers

50 Air Squats

L1

13 Min Amrap

20 Air Squats

15 Sit Ups

12 Russian Twists w/ Slam Ball

8-10-16 WOD

Challenge: Take 15 Min Work A Weakness

L2

7 Min Amrap

Run 800m

Max Power Snatches 95/65 (with Time Remaining)

L1

10 Min Amrap

10 Power Snatches

20 Singles

100m Row

8-9-16 WOD

Challenge: Box Jump for Height 7X2 (not max height, simply working up to a higher distance)

L2

1,000m Run

40 Burpees

30 Thrusters 95/65

L1

10min amrap

Run 200

7 Burpees

12 Dumbbell Thrusters

8-8-16 WOD

Challenge:

1 Snatch Balance + 1 Tempo OHS X 7 Sets 5 seconds down, 5 seconds Up

L2

30 TTB

30 Calorie Row

15 Squat Snatches

60 Calorie Row

15 Squat Snatches

30 Calorie Row

30 TTB

L1

15 Min Amrap

30 Leg Leg Levers

30 Sec Plank

15 Power Snatches

30 Cal Row

8-5-16 WOD

Challenge:

Snatch Balance

7X3

L2

3 RFT

400m Run

21 TTB

15 OHS

L1

15 Min Amrap

200 m Row

15 Gobblet Squats

20 Sit Ups

8-4-16 WOD

Challenge:

SUMO DEADLIFT

1X5, 2X3, 2X2, 3X1

WOD:

Fight Gone Bad L-1 Scale as needed!

3 Rounds for Max Reps:

1:00 Wallballs (20/14)

1:00 SDHP (75/55)

1:00 Box Jumps (20")

1:00 Push Press (75/55)

1:00 Row (Calories)

1:00 Rest

8-3-16 WOD

Challenge:

Tabata DU’s

L2/L1

5 RFT

10 Box Jumps

12 strict HSPU

9 S2O

8-2-16 WOD

Team 10K Row (Solo 5X1000m Rows 1:1 Rest)