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Monthly Archives: January 2016

Wednesday, January 13, 2016

Gymnastics: 10 Minutes practicing strict Muscle-up. Progressions (from least to most difficult)

(1) Pausing Ring Pull-up (2 second pause. Scale to Bar Pull-ups): 6 x 4

(2) Strict Ring Transitions (rings suspended from bands): 5 x 3

(3) Strict Muscle-up from Box: 5 x 2

(4) Strict Muscle-up: 5 x 1

WOD

For Total Reps, ‘13.3’: AMRAP 12

150 Wallballs 20#/14#

90 Double […]

By |January 29th, 2016|WOD|Comments Off on Wednesday, January 13, 2016

Tuesday, January 12, 2016

In Teams of 2, Partner ‘Christine’

For Time: 3 Rounds

1000m Row

24 Deadlifts, Bodyweight

42 Box Jumps 20″ (everyone)

**One partner working at a time, switch as needed.
 Both partners will have a bar set up for bodyweight deadlifts.

By |January 29th, 2016|WOD|Comments Off on Tuesday, January 12, 2016

Monday, January 11, 2016

For Total Weight: ‘The Other Total’

1 RM Power Clean

1 RM Bench Press

1 RM OHS

*There will be a 40 minute running clock to complete all 3 max lifts

Scaling

A. Athletes with less than 3 months crossfit experience:

(1) 3 RM Hang Power Clean

(2) 3 RM Bench Press

(3) 3 RM OHS

B. Athletes with Range of Motion issues,
should focus […]

By |January 29th, 2016|WOD|Comments Off on Monday, January 11, 2016

Saturday, January 9, 2016

By |January 29th, 2016|WOD|Comments Off on Saturday, January 9, 2016

Friday, January 8, 2016

Strength, Deadlift: 5-5-5

WOD

For Time:

21 Deadlifts 225/155

10 Toes-to-bar

15 Deadlifts 225/155

10 Toes-to-bar

9 Deadlifts 225/155

10 Toes-to-bar

6 Deadlifts 225/155

10 Toes-to-bar

3 Deadlifts 225/155

10 Toes-to-bar

Toes-to-bar Scaling:

Mod 1: Knees-to-chest

Mod 2: Leg Lifts

Mod 3: GHD Sit-ups (to parallel)

By |January 29th, 2016|WOD|Comments Off on Friday, January 8, 2016

Thursday, January 7, 2016

For Total Reps, 14.1: AMRAP 10

30 Double Unders

15 Power Snatches 75/55

Cash-out: 3 RNFT (time permitting)

15 Hip Extensions

Max L sit hold or Max weighted plank
(dependent upon midline strength. Goal is 10 seconds or longer per round)

By |January 29th, 2016|WOD|Comments Off on Thursday, January 7, 2016

Wednesday, January 6, 2016

Strength, Overhead Squat: 6-5-4-3-2

*Think of this as either strength or practice.
If you are comfortable with the movement, challenge yourself
but within the limits of good technique.
Otherwise, use this as a time to practice the movement with lighter weight
and develop some comfort prior to the workout.

WOD

For Time: 21-15-9

Overhead Squats 95/65

Pull-ups

By |January 29th, 2016|WOD|Comments Off on Wednesday, January 6, 2016

Tuesday, January 5, 2016

Teams of 2, for total reps: AMRAP 25

100 Calorie Row

25 Bench Press 135/95

5 Rope Climbs

20 Bench Press 155/105

4 Rope Climbs

15 Bench Press 185/125

3 Rope Climbs

10 Bench Press 205/135

2 Rope Climbs

5 Bench Press 225/145

1 Rope Climb

By |January 29th, 2016|WOD|Comments Off on Tuesday, January 5, 2016

Monday, January 4, 2016

Conditioning: 7 rounds, each round is a 2 minute AMRAP

7 Hang Power Cleans 95/65

7 Thrusters 96/65

7 Burpees over the bar

*1 minute rest between rounds. Score is total reps.
Goal is to go unbroken on the power cleans. Adjust weight accordingly.

By |January 29th, 2016|WOD|Comments Off on Monday, January 4, 2016

Saturday, January 2, 2016

For Total Time

1000m Row

Then: 4 Rounds

25 Wallballs 20/14

10 Power Cleans 135/95

By |January 29th, 2016|WOD|Comments Off on Saturday, January 2, 2016

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