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12/06/14 Olympic Lifting


Main – Olympic Lifting

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Snatch

Clean and Jerk

“Double Grace” (Time)

“Double Grace”

60 Clean & Jerks (anyhow) 135/95

12/06/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Reps)

20 min

1-2-3-4-5-6-7-8-9………..

Swings unbroken!

Metcon (No Measure)

EMOM 10 min

Russian twist-20 reps

Remainder

12/06/14 WOD

Main – CrossFit

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Metcon (Time)

10 KB Snatch (alternating) 24/16k

10 Burpee Box Jump Overs 24/20″

20 KB Snatch (alternating) 24/16k

20 Burpee Box Jump Overs 24/20″

20 KB Snatch (alternating) 24/16k

20 Burpee Box Jump Overs 24/20″

10 KB Snatch (alternating) 24/16k

10 Burpee Box Jump Overs 24/20″

11/05/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Back Squat (1rm)

Flight Simulator 2.0 (Time)

Flight Simulator courtesy of OPT

Mini Version 2.0

For time:

400 Buy

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

Buy out 400

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

Time

12/04/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Snatch

Metcon (Time)

1.5-1.0 Pood KB Swings 75 (24/16kg)

1 mile

1.5-1.0 Pood KB Swings 75 (24/16kg)

12/04/14 Kettlebell Class


Main – Kettlebell

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Metcon (AMRAP – Reps)

10 AMRAP

Swing-10 Heavy

Pistols-5 R/L

Metcon (Time)

5rds

Dbl KB

Cleans-5

Rack walk-50ft

Cleans-5

EMOM-5 FS

12/03/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Power Clean & Push Jerk

Metcon (Time)

21-15-9 reps for time of:

Strict HSPU

Front Squats 135/95

Bar Facing Burpees

Time cap: 20 minutes

12/02/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

VWC 15:15 16/12kg

30 sets

*at your cadence #

Metcon (Time)

Strict Press (knees)

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

Heavy swings

15-14-13-12-11-10-9-8-7-6

Metcon (No Measure)

TGU Drills

12/02/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Hang Clean

Metcon (Time)

4 rounds for total working time of:

400m Run

30 Goblet Squats 24/16k

15 Shoulder to Overhead 95/65

11/29/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

10 min 24/16kg

Swings-25 reps

Metcon (Time)

Five rounds Dbl 24/16kg

Farmers carry-100ft

Swings-12 reps

Rack walk-100ft