Workout of the Day

1. Warm-Up

2. Skill/Strength

Retest Brians farewell WOD "tHE Pidgeon" 

SKILL/STRENGTH
150 Double Unders FOR TIME
then,,,,
Snatch Technique

WOD

"The Pidgeon"

8 squat Snatches (135/95)
20 Calorie Row
13 GHD Sit-ups

4. STRETCH




Last Update on Tue, 25 Nov 2014 09:00 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

"WOD TITLE"


AMRAP 5 Minutes:
10 Wall Ball 20/14
10 wall ball Russian Twists (both sides=1)20/14

1 Min Rest

AMRAP 5 Minutes:
10 Pullups
10 Hand Release Pushups

1 min rest

AMRAP 5 Minutes:
10 Thrusters 75#/55# 
10 Hang Power Cleans

1 min Rest

AMRAP 5 Minutes:
10 Split Jumps 
10 Squat Jumps

AFTER PARTY
1K Row 75-70%

4. STRETCH




Last Update on Mon, 24 Nov 2014 09:42 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

3 Rounds
45 seconds Russian Twist
1 min Plank Hold
45 min GHD Sit-up 
Rest ;30 sec repeat

then...

Then, 3 Rounds:
AMRAP 5:00 Of:
10 Burpee Toes-2-Bar
15 Deadlifts 185#/135#
20 Push-Ups
25 Wall Ball 20#/14#
30 Double Unders

Rest 2:00 Between Rounds (Continue next Round where you left off)

4. STRETCH




Last Update on Fri, 21 Nov 2014 11:37 am

1. Warm-Up

2. Skill/Strength

Start with… Every 1:30 for 8 Rounds:
1.1.1 Power Cleans
~OR~
1.1.1 Power Snatches

(1.1.1 = 3 reps with 1 rep performed every 10 seconds)

Rest 2:00 , then...

"Nasty Girls"

3 Rounds:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135#/95#

If you do not have muscle ups then you will be doing this....
"Nasty Girls MOD"
50 Air Squats
12/8 Ring Dips ~OR~ Muscle-Up Transitions (ask your coach for details!)
10 Hang Power Cleans 115#/75#
200m Run

 

4. STRETCH




Last Update on Thu, 20 Nov 2014 12:31 pm

1. Warm-Up

2. Skill/Strength

Skill/Strength
Clean and Jerk Technique Practice

WOD
10 Clean & Jerks 115#/75#
20 Pullups
30 Wall Balls 20#/14#
500m Row
50 Overhead Plate Lunges 45/25
500m Row
30 Wall Balls
20 Pullups
10 Clean & Jerks

Finisher AKA After Party (not optional)

For time:
Advanced: max holds x 2. 1. Bottom of Ring Dip hold 2. Top of Ring Dip hold. 3. False Grip hang hold (from high rings)

Intermediate: max x 2 1. Bottom of Box Dip Hold 2. Plank Hold with elbows extended for time 3. Any grip hang from high rings

4. STRETCH




Last Update on Wed, 19 Nov 2014 08:41 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

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