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04/23/14 WOD


Main – CrossFit

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Hang clean +Jerk

7X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Metcon (Time)

75 Double-unders
40 HSPU
40 KBS 32/24kg
75 Double-unders

04/22/14 Kettlebell Class


Main – Kettlebell

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Metcon (AMRAP – Reps)

VWC 15:15
Sets 60
Snatch 16/12kg

Metcon (Time)

Buy in 20 Burpees
30x KB swings
20x Alternating double KB press
20x KB swings
20x Alternating double KB press
10x KB swings (
20x Alternating double KB press
10x KB swings
20x Alternating double KB press
20x KB swings
20x Alternating double KB press
30x KB swings
Buy out 20 Burpees

04/22/14 WOD


Main – CrossFit

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Back Squat

1) Back Squat: 1X20 @ 90% of last week rest 2:00 (before #2)

Front Squat

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Metcon (Time)

40 Burpees
40 Thrusters 45/35
30 Burpees
30 Thrusters 95/65
20 Burpees
20 Thrusters 135/95
10 Burpees
10 Thrusters 155/105

04/21/14 WOd


Main – CrossFit

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Hang Snatch

7X1 Hang Snatch (just above knee) – work to a max for the day

Metcon (Time)

10 rounds for time of:

5 C2B Pull-ups
10 DBL KB Chest press 16/12kg
15 Jumping Air Squats

04/19/14 Olympic Lifting


Main – Olympic Lifting

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Front Squat

Find 3 rep max for the day

Snatch

A) Find 1 RM Snatch @ Top of Knee

Snatch

B) 3 sets of 1 @ 90% of 1RM

Pendlay Row

Max but perfect form

04/19/14 WOD


Main – CrossFit

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Metcon (Time)

60 PUR
Run 400m
100 Dubs
40 PUR
Run 800m
100 Dubs
20 PUR
Run 1 mile

04/19/14 WOD


Main – CrossFit

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Metcon (Time)

60 PUR
Run 400m
100 Dubs
40 PUR
Run 800m
100 Dubs
20 PUR
Run 1 mile

04/18/14 WOD

Main – CrossFit

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Deadlift

(80%)3 sets x 3 reps

Deadlift

(65%)3 sets x 3 reps (120 sec rest b/w sets)

Metcon (AMRAP – Reps)

Five rounds
3:1 Partner WOD
Cleans-12
KB Snatch-for reps 16/12kg

04/17/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

For time
5 sets of 10 swings
4 sets of 15 swings
3 sets of 20 swings
2 sets of 25 swings
1 set of 30 swings
* unbroken (penalty 10 burpees)

Metcon (Time)

Four rounds
Sled push-100ft 10/25
Dbl KB-25 24/16
Max Strict Pullups

Metcon (No Measure)

TGU and KB situps

04/17/14 WOD


Main – CrossFit

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Hang Snatch

7X2 Hi-hang Snatch – work to a heavy (but perfect) double

Metcon (AMRAP – Reps)

9 minute AMRAP of:

20 Wall Balls 20/14
3/2 Muscle-Ups (mod PU)
25 KB Swings 24/16kg