Category: Uncategorized

Friday’s WOD:

Skill:
Snatch Balance

WOD:
7 Min AMRAP
5 Chest To Bar Pull Ups
5 Deadlift 225/155#
5 HSPU

E-WOD:
Run:
6x200m Sprints. Rest 1:1

Bike:
8x600m Ride. Rest 1:1

Swim:
12x100m Swim. Rest 1:1

Thursday’s WOD:

Strength:
Strict Press
3-3-3-3-3

WOD:
For Time:
400m Run
Then
21-15-9
Back Squats 135/95#
Sit Ups
Then
400m Run

E-WOD:
Run:
5k

Bike:
10k

Swim:
1600m

Wednesday’s WOD:

For Time:
25 Burpees
25 SDLHP 95/65#
25 Burpees
25 Hang Power Cleans 95/65#
25 Burpees
25 Power Snatches 95/65#
25 Burpees

E-WOD:
Rest Day

Tuesday’s WOD:

Skill: Squat Cleans

WOD:
EMOM For 10 Mins
3 Squat Cleans @85% 1 RM

E-WOD:
Run:

Monday’s WOD:

Skill:
Jump Rope

WOD:
3 Rounds For Time:
100 Double Unders
24 Plate Ground To OH 45/25#
12 Knees To Elbows

Sunday’s WOD:
(No coach)
For Quality
150 Hollow Rocks

E-WOD:
Rest Day

Saturday’s WOD:

Hero WOD:
“Bull”
2 Rounds For Time:
200 Double Unders
50 OHS 135/95#
50 Pull Ups
1 Mile Run

*You will have the option of doing this WOD as an individual, or in teams of 2. We will discuss the details tomorrow! See you there!

E-WOD:
Run:
12x100m Sprint. Rest :30 in between. Keep splits within 3-5 seconds.

Bike:
12x400m Ride. Rest :30 in between. Keep splits within 3-5 seconds.

Swim:
12x50m Swim. Rest 30 in between. Keep splits within 3-5 seconds.

http://www.crossfit.com/mt-archive2/007339.html

Friday’s WOD:

Skill:
Gymnastics Movements

WOD:
Tabata
Mountain Climbers (L/R=1)
Squats
Chest Slap Push Ups
Broad Jumps With Weight 25/10, 6/4Ft

* 8 Rounds of each exercise 20 seconds of work and 10 seconds of “rest”
* More details will be provided tomorrow for the specifics of the WOD.

E-WOD:
Rest Day

Thursday’s WOD:

Skill:
Sumo DL High Pull

WOD:
8 Rounds For Time:
200m Run
5 Curtis P’s 115/75#
http://www.youtube.com/watch?v=uLff8fhPIQg
*20 Min Cap

EWOD:
Run:
5K Time Trial

Bike:
10k Time Trial

Swim:
1600m Time Trial

Wednesday’s WOD:

Skill:
Stones

In the style of fight gone bad:

3 Rounds For Max Reps:1:00 Double Unders
1:00 Tire Sledge Hammer 16/10#
1:00 Vertical Med Ball Scoop Toss 20#
1:00 Sit Ups
1:00 KB Swings 55/35#
1:00 Rest

*The details of this WOD will be discussed tomorrow.

E-WOD:
Run:
Tabata 10m Shuttle Sprints. 10 Rounds of 20 seconds of work, 10 seconds of rest.

Bike:
Tabata ride for max distance. 10 rounds of 20 seconds of work, 10 seconds of rest.

Swim:
Tabata swim for max distance. 10 rounds of 20 seconds of work, 10 seconds of rest.