Friday, January 31, 2014

Friday Day#31 Loading


Warm up
2x 10m of:
Plate push
Seal walk
Bear crawl
Crab walk

Skill
Movement standards

WOD
Fat Cindy
20 minute AMRAP
5 weighted pull ups w/25 w/45
10 plate push ups w/25 m/45
15 squats with plate or DB w/25 m/45

Thursday, January 30, 2014

Thursday Day#30 Loading


Warm up
Stone carry
Stone squat
Plate pinch carry
GHD sit ups

Skill
Stone G2S

WOD
15 minute AMRAP
2 stone G2S (start at w/65 m/115 and move up one stone size each round/ If you fail stay at the stone you failed at)
15 burpees

CFE
Warm up
400m run
3x
15 GHD sit ups
15 back ext

Skill
Stone G2S

WOD
Part#1
10 minute AMRAP
5 stone G2S
10m
5 stone squat (on shoulder)

Part#2
800m plate run w/25 m/45



Wednesday, January 29, 2014

Wednesday Day#29 Loading


Warm up
2 minutes double unders
Net climbs
P-bar complex
OHL
Hollow rocks
Super rocks

Skill
Fat bar deadlift (overhand grip ONLY)

WOD
5 fat bar deadlifts
50 double unders
30m DB OHL w/20 m/40


Tuesday, January 28, 2014

Tuesday Day#28 Loading


Warm up
CrossFit warm up
3x
Sampson stretch
OHS
Dips
Pull ups
GHD sit ups
GHD back ext

Skill
Weighted pull ups

WOD
Complete the following:
Burpees 50-40-30-20-10
Weighted pull ups 3-3-3-3-3

CFE
Warm up
CrossFit warm up
3x
Sampson stretch
OHS
Dips
Pull ups
GHD sit ups
GHD back ext

Skill
Weighted pull ups

WOD
Complete the following:
750m row
800m plate run w/25 m/45
Then, immediately…
7 minutes to find your 3 rep max weighted pull up
*25 minuet time cap*



Monday, January 27, 2014

Monday Day#27 Loading




Warm up  & Skill
Snatch technique

WOD
Snatch

1-1-1-1-1-1-1

Sunday, January 26, 2014

Sunday Day #26

Saturday, January 25, 2014

Saturday Day#24 Week#6 Speed



Warm up
Movement standards

Team WOD
5 rounds of:
20 seconds work 40 second rest
-HSPU or push ups
-Stone G2S
-Pistols or air squats
-Stone G2S


Friday, January 24, 2014

Friday Day#23 Week#6 Speed


Warm up
400m run
Dynamic walk
Inch worm
Strict pull ups
Back ext

Skill
Sled drag & bear crawl sled drag

Partner WOD
EMOTM for 15 minutes
-Odd minutes sled sprint 10m
-Even minutes bear crawl drag


Thursday, January 23, 2014

Thursday Day#22 Week#6 Speed


Warm up & Skill
Snatch technique

WOD
EMOTM for 12 minutes
5 speed push ups
1 snatch pull from knees
1 power snatch

CFE
Warm up & Skill
Snatch technique

WOD
Part#1
5x
10 speed push ups
10 power snatches
Rest 2 minutes

Part#2
5x Tabata
-Box jumps
-KBS


Wednesday, January 22, 2014

Wednesday Day#22 Week#6 Speed


Warm up
OHS
Dips
Pull ups
GHD sit ups
GHD back ext

Skill
Weighted dip & single arm strict press

WOD
10 x reverse Tabata
-Speed dips
-Speed jumps
-Strict press
-Double unders