Wednesday, August 20, 2014

Thursday


1rm snatch

OTM 15
2 snatch​
3 box jumps


You may use a heavy snatch and a high box jump. Coach's discretion if athletes need to sub power snatch, hang snatch, or clean.

Tuesday, August 19, 2014

Wednesday

Did you watch Trent doing Friday's WOD Rx'd? Nice work.

Oo, bench today!

3x for quality
12 renegade rows (6L/6R)
12 SA DB press

Bench Press
5/60%
5/70%
3×4/85%
Rest 1:30- 2:00

WOD
2 rounds
9-7-5-3-1
Toes to Bar
Burpee Ball slam
Rest 2 minutes

Monday, August 18, 2014

Tuesday



EMOM 12 minutes
first: 200m sprint on rower or shuttle run inside
​​next: 2-3 back squats (same weight as last week or 90% of 3rm- the weight should be challenging but should move somewhat quickly​.)


AMRAP 12 minutes
2 HSPU
4 Supine Ring Rows
8 Goblet Squats
12 Sit ups

Monday

Tut made it past 495 pounds on the deadlift ladder at his CrossFit competition!  Nice work Mike and Clarissa both.  Any photos of the Warrior Dash or Tough Mudder, y'all?

EMOM 10 minutes
-Halting Clean Pull just below knee
-power clean
-Hang Clean

750m Row…then
5 rounds
12 Push Press (95-115/65-85)
12 Russian KBS

Friday, August 15, 2014

Friday



Bench Press OTM for 8 minutes, 3 reps between 80-85%.

DT
5 RFT
12 deadlifts (155/115)
9 hang power cleans (same barbell)
6 shoulder to overhead (same)

This is a benchmark hero WOD, so get on it.  Watch a demo here with Jason Khalipa.

Thursday, August 14, 2014

Thursday





4 Rounds of skill work, not for time:
8 Ring Pullups
2 Reverse Wall Walk-ups
30-40 Double Unders
10 GHD Situps

Viking Nancy
5 Rounds for time
15 OHS (95/65)
500/400 M Row

Tuesday, August 12, 2014

Wednesday

Starting to pull under the bar


Complete 8 sets of 1 PP and 1 Jerk at 10 pounds under 2rm push press

6 RFT:
14 Russian Twists (45/35) Each side
12 Single Leg Lateral Hops over Paralletes (6R/6L)
10 OH Plate Step-ups
8 MB Clean over shoulder (50/40-30)