February 21, 2014

Skill

 

12 mins

 

OTM

 

Double unders

Muscle up work

 

Strength

 

3 RM (TnG)

Clean and jerk

 

WOD

 

"Grace"

30 clean and jerk for time 135/95

 

CrossFit translator: OTM=on the minute, RM=rep max, TnG=touch and go.

 

February 20, 2014

Happy Birthday Nell! And a happy birthday to Bob too! (See if you can figure out Nell and Bob's ages from the workout.)

 

Strength:

 

Close Grip Bench Press

Weighted pull ups

 

10-8-6-4-2

 

WOD

 

2 RFT

 

2 deadlifts (205/185)

19 double unders

19 burpee box jumps (24/20)

19 double...

February 19, 2014

Strength

 

OTM 10 min

 

Odd 5 thrusters

Even 5 sumo dead lift high pulls

 

You pick the weight, using the same bar for both. Go heavy. (Or, thanks to spell check, as it was originally sent via text message: "You sing the same bar.")

 

WOD

 

4 RFT

 

21 cal row

15 Power snatches 95/75

...

February 18, 2014

Strength

 

OTM 8 mins

 

3 back squats

 

Skill

 

5 unbroken box jumps at max height

 

WOD

 

10min AMRAP

 

Ladder -- add a rep every round

 

Deadlift 175/135

Box jump 30/24

 

So add 1 rep every round: one deadlift, one box jump; two deadlifts, two box jumps, etc, etc, etc. 

February 16, 2014

Two “mini” partner WODs.

 

WOD 1:

 

30-20-10 shuttle sprints and wall balls.

 

One partner works and finishes all reps before other partner goes.

 

“Resting” partner does med ball cleans while other partner is running and doing wall balls.

 

WOD 2:

 

30-20-10 deadlifts

 

Partners do...

February 15, 2014

10 min AMRAP

 

5 shoulder to overhead 115/85

10 deadlifts 115/85

15 box jumps 24/20

 

that's one. repeat.

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