February 28, 2014

See below for important note for open competitors.

 

Mobilty:

 

10 minutes

 

Skill:

 

3 rep max db snatch (both arms)

 

WOD:

 

OTM

 

First minute: 1 wall ball, two sprints

 

Second minutes: 3 wall balls, two sprints

 

Third minute: 5 wall balls, two sprints

 

Fourth minute: 7 wall ba...

February 27, 2014

Mobility

 

10 min

 

Skill

 

3 attempts at max unbroken double unders or 2 of max singles unbroken

 

Strength

 

5 sets of 6 RDL's across

 

WOD

 

For Total Distance

 

3 min Row

 

Rest 2 min

 

2 min Row

 

Rest 1 min

 

1 min Row

 

 

February 26, 2014

Mobility

 

breathing and core work

 

Skill

 

split squat and goblet squat progressions

 

Metcon

 

16 min amrap

 

5 atlas stone squats

Suitcase carry 70/52

8 box jump overs 20"

10 med ball sit-ups 20/14

 

 

February 25, 2014

Day one of skill development week ...

 

Mobility

 

10 min (hips)

 

Gymnastic Benchmark

 

Max ring L-sit or hanging leg raise

 

Skill

 

OTM 8 min

 

5-10 toes to bar

30 double unders

 

WOD

 

5 rounds

 

10 hang power cleans 135/95

10 burpees

February 23, 2014

Strength week ends!!!! We survived. Cue the cheers. 

 

Mobility

 

Skill

 

3 x 500 meter row

 

WOD

 

30 minutes on the clock; 10 minutes for each of the following lifts. You’re working to a one-rep max for each lift … warm up and then you get three shots to get to that one-rep...

February 22, 2014

Mobility

 

Skill

 

8 min AMRAP

 

2 rope climbs

3 stone to shoulder

4 farmer carries 53/35

 

WOD

 

3 RFT

 

10 TTB

20 box jumps

30 sit ups

40 air squats

2 wall walks

 

With a 2 minute rest in between rounds

 

CrossFit Translator: RFT=rounds for time, AMRAP=as many rounds as possible, TTB=to...

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