Archive for July, 2014

A) 10 min EMOM 3 Position Clean (Hi-Hang, Hang, Full) B) 3 X 15 Pull-aparts C) 15 min EMOM Bear Complex: – Clean – Front Squat – Press – Back Squat – Press

A) Pull-ups 3 – 3 – 3 – 3 – 3 B) Hollow Holds/ Hollow Rocks C) Buy in:  20 Turkish Get ups (10 per arm, not for time) then 12 min AMRAP: 3 Rope Climbs 10 Burpees to a 1 foot target 15 KB Swings

A) Push Press 3 – 3 – 3 – 3 – 3 B) Bent-over Row 3 X 10 C) Regional Wod  6 50 cal row 50 box jump over 50 deadlift 50 wall ball 50 ring dips 50 wall ball 50 deadlift 50 box jump over 50 cal row (21 min time cap) (very few […]

Competing, Training, or Practicing, do you know which one you are doing? First lets look at Competing. A competitor competes in competition.  I know,  sounds obvious right? If we are competing in CrossFit we are competing in the Open, Regionals, Games, weekend comp, Video Comp, or something else that might fit in this category.  You can […]

A1) Kipping Work A2)Hollow Holds/ Hollow Rocks 30 – 45 sec B) 10 min EMOM 3 Position Squat Snatch (Hi-Hang, Hang, Full) C) Good Mornings 3 X 10 D) 4 rounds for time: 50 DU’s 5 Snatches (Challenging weight) (10 min time cap) Ladies WOD RFE split squat x10 Hollow holdx 20 sec WOD: 20 […]

A) Back Squat 3 – 3 – 3 – 3 – 3 B1) Hip Thrust 3 X 15 B2) Behind the neck Pull-aparts C)For Time: 21 Thrusters 400M Run 21 Pull-Ups (kipping) 21 OH Squats (same weight as the thrusters) 21 Pull-Ups (kipping) 400M Run 21 Thrusters (18 min time cap)

Hero WOD BULGER 10 Rounds for time: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups

Hero WOD Ladies WOD Windmills 3/side KB swing/KB high pull/KB snatch WOD: (In Partners) 20 min AMRAP P1-Run 400m/Row P2- AMRAP of: 10 swings (alternating) 10 snatches 10 plank rotations

A) 10 min EMOM 3 Position Clean (Hi-Hang, Hang, Full) B) 3 X 15 Pull-aparts C)At min 0 complete 2 rounds of: 3 Cleans (Challenging, but no failed reps) 15 Pushups 45 DU (3 min Cap, scale as needed, rest the remainder of the time) At min 3 repeat At min 6 repeat

A) 5 min AMRAP Turkish Get-ups 1 – 5 per side B) Pull-ups 5 – 5 – 5 – 5 – 5 C) Hollow Holds/ Hollow Rocks D)For time: 400m run, then 4 rounds of 7 Strict Pull-ups (if you have Muscle ups, go for it) 14 KB Front Rack Lunges 14 T2B end with […]