June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

May 20, 2014

Warm up:

 

Surprise!

 

Skill:

 

5 sets of 5 light high hang squat cleans

 

WOD: Nasty Girls

 

three rounds

 

50 squats

7 muscle ups

10 hang power cleans 135/95

 

Core work:

 

5 sets of 20 sit ups

April 23, 2014

Mobility:

 

Group mobility for 10 minutes

 

Skill:

 

Sled pulls

Squat cleans 1 x 3 @ 75%

Clean pulls 1 x 3 @ 80%

Clean dead lifts 1 x 3 @ 103%

 

Metcon: "Nasty Girls" 

 

3 rounds

 

50 squats

7 muscle-ups

10 hanging power-cleans @ 135/95 LBS

April 4, 2014

Mobility:

 

10 minutes 

 

Skill:

 

Muscle Up Wave

 

OTM 10 min

 

Add 1 muscle up every minute

 

WOD:

 

"Randy"

 

75 snatches for time 75/55

March 21, 2014

The games continue with a chipper!

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb/14 lb) to 10-foot target for men, 9-foot target for women

30 cleans, 135 lb men/115 lb women

20 muscle-ups

 

MAST...

March 11, 2014

This one's for Michael Michener. Happy birthday buddy!

 

WOD

 

12 min AMRAP 

 

5 squat clean thrusters 85/65

7 bar facing burpees

 

Skill

 

OTM 10min

 

Muscle ups 3-5

Squat therapy 3-5

 

Strength

 

Weighted pull ups 5-4-3-2-1 

March 6, 2014

Mobility:

 

20 minutes. Hips, hamstrings and hip flexor smash

 

Skill:

 

12 mins OTM

 

Odd: TTB work

Even: Muscle up progressions

 

WOD:

 

7 rounds

 

5 bar facing burpees

8 overhead squats light

11 sit ups

Rest 1 min 

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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