Oct 31, 2013
Strength
15 minutes to establish a max 3 position clean (floor> hang> high hang) + jerk. This is a complex and the bar should not touch the ground again until after the jerk.
Conditioning
Eight minutes, as many rounds as possible of:
- 8 AbMat Sit-Ups
- 8 Push Ups
- 8 Mountain Climbers (feet should come all the way up to outside of the feet – demo)
- 8 Ring Rows
then,
Six Minutes, as many rounds as possible of:
- 6 Burpees
- 6 Goblet Squats (53/35)
- 12 One leg Double Unders (6L/6R)
Notes: The sub for one leg double unders is one leg single-unders. Rest between pieces should be how long it takes to put away/get out gear or roughly two minutes.
Oct 30, 2013
Happy Halloween and enjoy your much deserved rest day! Come in to make-up a workout or work on some mobility.
Reminder: The Olympic Weightlifting class continues this week on Saturday at 0900. Come work on Olympic Weightlifting with Coach Russ and then roll into Saturday’s WOD.
Oct 29, 2013
Strength: Back Squat
5@80%, 3@85%, 1+@90%
Conditioning:
In teams of two with one partner working at a time, complete as many rounds as possible in 20 minutes of:
- 10 Front Rack Lunges (5L/5R) (115/75)
- 10 Pull Ups
- 10 AbMat Sit Ups
Resting partner must row 400m before taking over and then resumes AMRAP partner left off, score is total rounds of AMRAP.
Summer Boot Camp Post-WOD
Oct 28, 2013
Strength
1) Press, 5@80%, 3@85%, 1+@90%
2a) 3×10 Kettlebell Windmills (5L/5R) AHAP with perfect form
2b) 3×3 Wall Walks, 1 Minute Handstand Hold, or Handstand Walks/Handstands Progression of choice
Conditioning
800m Run
5 Rounds:
- 3 Muscle Ups
- 8 Push Press (80% 1RM press)
800m Run
Oct 27, 2013
Strength
1) Deadlift
5@80%, 3@85%, 1+@90%
2) 4×10 Dual Kettlebell Clean AHAP
Conditioning
4 Rounds:
- 8 Barbell Rows (135/95)
- 15 Burpees over the Bar
Rest 1 minute
Come celebrate our one year anniversary and complete a CrossFit total! Click the image above for more info.
