CFAdmin
Tuesday 10/22/13
WOD HERO WOD “DT“ Five rounds for time of: 155/105 pound Deadlift, 12 reps. 155/105 pound Hang power clean, 9 reps. 155/105 pound Push jerk, 6 reps.
Monday 10/21/13
WOD 3 Rounds for time 30 Wallballs 15 Chest to bar pullups Attention We will be having Randi Ware again this Saturday for yoga at 10am.
Saturday 10/18/13
WOD 15 Min AMRAP of 8 Shoulder to overhead 115/85. 10 Hip extensions. 8 Kettle bell swings 53/35. 10 Box jumps 24/20. 50 Foot bear crawl.
Friday 10/18/13 WOD
WOD Skill Work. The first pull in the clean. Then EMOM for 10min of Power Cleans 155/105 & Burpees. Odd min perform 5 power cleans. Even min perform 10 Burpees.
Thursday 10/17/13 WOD
WOD Strength Back squat or Front squat based on Coach’s Choice Reps 21/1/15/1/10/1 Then core work.
Wednesday 10/16/13 WOD
WOD 4 sets of max calorie Rows in 45 seconds. 1 min rest between rounds. Then. Death by 10 meters. Score is total calories rowed plus rounds completed in Death by 10 meters.
Tuesday 10/15/13 WOD
WOD Skill Work: Muscle-up WOD 12 min AMRAP of 3 muscle-ups 10 jumping squats 20 double unders
Monday 10/14/13 WOD
WOD 12-9-6-3 reps of Deadlift 185/135, Box Jumps 30/24, Toes to bar
Saturday 10/12/13 WOD
WOD “Helen” 3 rounds for time. 400 meter run. 21 kettle bell swings 53/35. 12 pull-ups. Happy Birthday to Ian! When i asked Ian what he wanted to do for his birthday wod he said, “sleep in and not come to CrossFit.”