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04/16/14 WOD


Main – CrossFit

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Hang clean +Jerk

5X2 Hang Clean (just above knee) & Jerk – work to a max for the day

Metcon (Time)

20 Thrusters 95/65
20 Split Jumps
30 V-Ups
15 Thrusters 135/95
20 Split Jumps
30 V-Ups
10 Thrusters 155/105
20 Split Jumps
30 V-Ups

04/15/2014 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

5 rounds
Use 2 KBs for the following circuit
10x Front squat (12/16kg)
20x Alternating bent row
10x Push press
10x Swings

Metcon (Time)

Four rounds
Dbl KB Chest press-15 reps 12/16kg
Waiters walk-50ft
*Every min on the minute 5 burpees

Metcon (No Measure)

TGU with KB

04/15/14 WOD


Main – CrossFit

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Back Squat

1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.

Front Squat

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

Metcon (Time)

4 rounds of:

10 Deficit HSPU 6/4″
15 TTB
20 Burpees

Rest 2 minutes between rounds

04/14/14 WOD


Main – CrossFit

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Hang Snatch

5X2 Hang Snatch (just above knee) – work to a max double for the day

Metcon (AMRAP – Reps)

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Lunges 75/55#
4/3 Muscle-ups

04/14/14 WOD


Main – CrossFit

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Hang Snatch

5X2 Hang Snatch (just above knee) – work to a max double for the day

Metcon (Time)

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Lunges 75/55#
4/3 Muscle-ups

04/12/14 WOD


Main – CrossFit

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Metcon (Time)

Ten rounds
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

04/12/14 Olympic Lifting

Main – Olympic Lifting

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a): Hang Clean +Jerk

A) Find 1 RM Hang CJ+Jerk @ Top of Knee

b): Hang clean +Jerk

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

c): Clean grip RDL into shrug

C) Clean Grip RDL into shrug: 4 sets of 6 reps @ 100% of 1RM

Bent Over Row

Bent Over Row: 4 sets of 8
Heavy but not till failure

04/11/14 WOD


Main – CrossFit

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Tall Snatch

5X3 Tall Snatch – work to a heavy (but perfect) triple.

Metcon (Time)

3 rounds for time of:

Dubs 100
30 KB Snatch (15l/15r anyhow) 24/16kg

04/10/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

24/16kg

1 clean + 2 presses + 1 swing
Rest
1 clean + 3 presses + 1 swing
Rest
1 clean + 5 presses + 1 swing
Rest 1:1

Then repeat the process with swings, using the same bells:

1 clean + 1 press + 2 swing
Rest
1 clean + 1 press + 3 swing
Rest
1 clean + 1 press + 5 swing
Rest 1:1

And finally with cleans:

2 cleans + 1 press + 1 swing
Rest
3 cleans + 1 press + 1 swing
Rest
5 cleans + 1 press + 1 swing
Rest 1:1

Metcon (Time)

Four rounds
Dbl 24/16kg
FS-10
DL-12
Farmers walk 100ft

Metcon (Time)

Four rounds
swing-10 reps
Bear crawl-50ft

04/10/14 WOD


Main – CrossFit

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Deadlift

(90%)x 2 reps

Deadlift

(75%)5 sets x 3 reps (90-120 sec rest b/w sets)

Metcon (Time)

Three rounds
Sled push-100ft 6/4
KB Russian Swing-25 reps 32/20kg
Wall jumps-5
800 meters