9/17/14

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WARM UP

500 Meter Row
CrossFit Warm Up
3×10

WOD

“Del”

For Time:
25 Burpees
400 Meter MB Run 20/14
25 Weighted Pull-ups 20/15
400 Meter MB Run 20/14
25 Handstand Push-ups
400 Meter MB Run 20/14
25 Chest-to-bar Pull-ups
400 Meter MB Run 20/14
25 Burpees

9/16/14

STRENGTH/OPEN GYM TODAY @ 4PM

Great job Kaj!

Great job Kaj!

WARM UP
5 rds:
100m run
10 jump pull-ups
10 push-ups
10 squats

SKILL/STRENGTH
OTM for 7 Min
Choose one of the following options
3-5 MU
3-5 Bar MU
5 C2B Pull-ups + 5 Dips

WOD
“The Bear”
Complete 5 rounds:
Complete the following cycle 7 times each round:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

*Do not drop the weight. Stay connected through the round.
*If weight is dropped you will row 250m as a penalty i.e.: 3 drops= 750m. To be done at end of workout.
*Work up the heaviest weight possible.

9/15/14

Cami with 6 weeks to go still going strong. Our pregnant chicks are badass.

Cami with 6 weeks left still going strong. Our pregnant chicks are badass.

WARM UP

3 Ronds:
50 Double Unders
10 Pass Throughs
10 PVC OHS
10 Walking Lunges
10 Sit Ups

STRENGTH

Hang Power Snatch
Take 15 minutes to work up to a heavy set of 3

WOD

FOR TIME:
1 Mile Run
50 WallBalls 20/14
40 Box Jumps 24/20
30 Burpees
20 Power Snatches 95/65

9/13/14

TEAM WOD ANYONE??

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IN TEAMS OF 2

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OR 3?

WARM UP

BRUCE’S CHOICE

WOD
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans & Jerks 135/95 until A gets back.
Switch and repeat. (score is reps of hang power clean & jerks) (Each person only runs once and C & J’s once)
Each C & J = 1 pt

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Box Jump Overs (must jump on top of box)
Switch and repeat. Over and back = 1 pt

Partner A runs 400 M
Partner B does AMRAP Burpee Pull-ups
Switch and repeat.
Each Burp+Pull-up = 1 pt