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CrossFit WOD

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)

12/03/14 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 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

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

11/29/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Reps)

4 rounds of:

2:00 Burpees for reps

then 400m