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WOD 8/21/14

Strength: Back Squat – every other minute for 16 min Set 1 – 4@60% Set 2 – 3@70% Set 3 – 2@80% Set 4 – 1@85% Set 5 – 4@70% Set 6 – 3@80% Set 7 – 2@85% Set 8 – 1@90% Conditioning: 6 min AMRAP 5 ring dips 10 Burpee box jump overs (24/20) […]

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WOD 8/20/14

Strength: Snatch – 15 min to work to a heaviesh snatch Conditioning: Every 4 minutes for 24 minutes 200 m run 10 T2B 2 snatches as heavy as possible * score will be total amount of weight snatched in the 6 sets.  You may continue to try to complete 2 reps until 4 minutes is […]

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WOD 8/19/14

Strength:  superset A and B using same bar – can add weight to subsequent sets A) 3×10 alternating OH lunges – heavy as form allows B) 3×8 good mornings Conditioning: For time: 30 Burpees 40 KB swings (53/35) 50 wall balls (20/14) 60 double unders 200 m sprint Beginner’s Class Strength: Front Squat 5×5 Conditioning: […]

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WOD 8/18/14

Strength: Push Press- every 2 min for 10 min 2 @ 60% 2 @ 65% 2@ 70% 2 @ 75% 2 @ 80% Conditioning: Scaled 2013 CrossFit Games Workout #8 “2007″ For time: 20 min cap row 1000 meters then 3 Rounds of: 25 pull-ups 7 shoulder to overhead 135#/95#    

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WOD 8/16/14

Teams of 4 4 AMRAPs (only one person works at a time) 1 MIN AMRAP T2B 3 MIN AMRAP deadlifts (225/155) 5 MIN AMRAP shoulder-to-overhead (115/75) 7 MIN AMRAP burpees then for time: 4 x 400m relay

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WOD 8/15/14

Strength: Back Squat: every 2nd minute for 12 minutes 1@60% 1@ 65% 1@70% 1@75% 1@80% 1@85% 1@90% Conditioning: This will be broken into 3 rounds: you will have the time allotted to complete the reps listed.  Your score will be time completed/weight for each round (reps/weight if not finished). There also be a penalty associated […]

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WOD 8/14/14

Mobility:  20 minutes Hip mobility Conditioning: Mod Muscle Up Biatholon (18 min cap) 400 m run 9 muscle ups 400 m run 6 muscle ups 400 m run 3 muscle ups *every time you come off the rings 100 m run **sub for muscle ups will be pull upsx3 (27, 18, 9) penalty still stands

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WOD 8/13/14

Strength:  Deadlift 4 x 10  (work to the heaviest unbroken 10 rep possible) Conditioning:  CrossFit Sectional 11.1 AMRAP in 10 minutes 30 Double Unders 15 Power Snatch (75/55) *partner WOD, partner A completes the 10 minute WOD and B counts and motivates, then switch

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WOD 8/12/14

Strength:  5 Rounds (superset A & B) A) 20 Push Ups B) 5 OverHead Squats (from rack, work to the heaviest 5 possible) Conditioning:  For Time 500m Row then 75 Thrusters for time (95/65) *every minute on the minute you must do 5 Burpees, then continue with thrusters until 75 are completed.