June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

April 9, 2014

For those of us who don't remember New Year's day (a bit too much bubbly perhaps), we're going to try again!

 

Mobility:

 

15 to 20 minutes to work out the kinks from the last few days.

 

WOD:

 

Partner Cindy

 

1 Clean and Jerk (115/85) and then one round of Cindy (5 pullups 10...

April 5, 2014

Mobility:

 

10 minutes

 

WOD:

 

3 person teams.*

 

For time:

 

10 reps clean and jerk (155/95)

 

Row 2000 meters

 

20 reps clean and jerk (155/95) 

 

Row 1000 meters

 

30 reps clean and jerk (155/95 pound )

 

Row 500 meters

 

*While rowing, one person must be holding a front rack with bar....

March 13, 2014

Mobility

 

10 minutes

 

WOD

 

Sprint chipper

 

50 double unders

40 sumo dead lift high pull 35/26

30 sit ups

20 wall balls 20/14

10 clean and jerks 95/65

 

Skill

 

The rest of the class time is pick a goat and attack it!!

March 9, 2014

Partner WOD to close the week.

 

Mobility:

 

15 mins

 

Warm up:

 

Plank alt hands 30 secs

30 secs KB pull overs

 

Skill:

 

Pistol squats

 

Metcon:

 

20 min amrap

 

Partner (one works one rests)

 

1 Knees to elbow

1 Clean and jerk

2

2

3

3

 

.....

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.

 

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