Start your free trial

atp

10/20/14 WOD

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Snatch

Metcon (AMRAP – Reps)

10 minute AMRAP of:

30 Double-Unders

15 Power Snatches 75/55#

10/18/14 Kettlebell Beach Workout!!


Main – Kettlebell

Dania Beach Pier 9am sharp!

View Public Whiteboard

10/17/14 WOD

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Rounds)

3 Rounds of:

4:00 AMRAP

8 Strict HSPU (biggest deficit possible)

12 Jumping Squats 45/35

16 Burpees

1:00 Rest

*score is total rounds*

10/16/14 Kettlebell Class

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

EMOM 10 min

Swings-20 reps

*Your heavy bell from last week!

Metcon (Time)

Dbl KB 16/12kg

10-9-8-7-6-5-4-3-2-1

Clean and Press

FS

EMOM 3 Burpees

Metcon (Weight)

TGU

5×5

*Heavy bell

10/16/14 WOD

Main – CrossFit

View Public Whiteboard

Strict Press

Metcon (AMRAP – Reps)

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

Snatches

Toes-to-Bar/Knees-to-90/Abmat Sit Ups

10/13/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Snatch

Metcon (Time)

Run 1600m

25 TTB

Run 800m

20 TTB

Run 400m

15 TTB

10/11/14 Olympic Lifting


Main – Olympic Lifting

View Public Whiteboard

3 Position Clean + Jerk

3 Position Clean + Jerk

3 Position Clean + Jerk

3 Position Clean + Jerk

3 Position Clean + Jerk

3 Position Clean + Jerk

Clean Pull

Front squat 3 sec pause into push jerk

Front squat 3 sec pause into push jerk

Front squat 3 sec pause into push jerk

Good Mornings

10/11/14 Kettlebell Class


Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

VWC 15:15

30 sets 16/12kg

* one rep more then your cadence

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Press-R/L

Lunge-R/L

Metcon (No Measure)

TGU drills

10/11/14 WOD


Main – CrossFit

View Public Whiteboard

Metcon (Time)

25 Burpees

25 Power Clean-135/95

25 Burpees

* EMOM 7 wallballs

10/10/14


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

SF KB Snatch Test (Time)

100 KB Snatches with in 5 min.

24/16kg

Metcon (Time)

3 rounds for time of:

50 Double-Unders

21 Power snatches 75/55

14 T2B