WOD – 01OCT14

Cal Strength Rotator

Skill:

Weighted Pull Ups

5-5-3-5-3-1

WOD:

For Time:

400m – Run
40 – Wall Balls (20/14)
10 – Burpee Tuck Jumps

400m – Run
30 – Wall Balls
10 – Burpee Tuck Jumps

400m – Run
20 – Wall Balls
10 – Burpee Tuck Jumps

400m – Run
10 – Wall Balls
10 – Burpee Tuck Jumps

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WOD – 30SEP14

OPEN14.1

Skill:

Push Press
Find your 1 rep max.

WOD:

For Time

100 – Double Unders
50 – Shoulder to Overhead (135/95)
25 – Power Snatch (135/95)
15 – Back Squats (135/95)
100 – Double Unders

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WOD – 27SEP14

RIG1

Skill:

Kipping Progression

WOD:

For Time:

400m – Run
20 – KB Swings (1.5/1)
20 – Box Jumps (24/20)
20 – Ring Pull Ups
400m – Run
20 – Ring Pull Ups
20 – Box Jumps
20 – KB Swings
400m – Run

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WOD – 25SEP14

CrossFit24 Logo Full

Skill:

Hang Squat Snatch

EMOM

2 reps @ 60-70% 0-6 min
2 reps @ 70-80% 7-11 min
1 rep @ 80-90% 12-15 min

WOD:

12 min AMRAP

6 – Toes 2 Bar
6 – Hang Squat Snatch (95/65)
6 – Wall Balls (20/14)

Post your results to the Whiteboard.

WOD – 22SEP14

team series logo

Skill:

Deadlift Mobility

WOD:

Team Series Event 6

15 min AMRAP of:

Rx’d Division

50 deadlifts, partner holds deadlift, 225 / 155 lb
50 handstand push-ups, partner holds handstand

Masters Division

35 deadlifts, partner holds deadlift, 225 / 155 lb.
35 handstand push-ups, partner holds handstand

Scaled Division

50 deadlifts, partner holds deadlift, 155 / 105 lb.
50 push presses, partner holds handstand, 105 / 65 lb.

Post your results to the Whiteboard.

WOD – 17SEP14

13FEB13

Skill:

Tabata Plank Hold

WOD:

For Time

50 – Double Unders (unbroken)
40 – Abmat Sit Ups
30 – Air Squats
20 – Jumping Lunges
10 -Toes 2 Bar
50 – Double Unders (unbroken)
10 -Toes 2 Bar
20 – Jumping Lunges
30 – Air Squats
40 – Abmat Sit Ups
50 – Double Unders (unbroken)

For Rx Double Unders MUST BE UNBROKEN
If you break you have to start over!!

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WOD – 16SEP14

CrossFit24LogoLarge

Skill:

Clean & Jerk

WOD:

For Time

400m – Run
1 – Rope Climb
5 – Jerks (185/135)

400m – Run
2 – Rope Climb
10 – Jerks (135/95)

400m – Run
3 – Rope Climb
15 – Jerks (95/45)

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WOD – 11SEP14

9-11 Remember

WOD:

The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Scale #1: 33 reps
Scale #2: 22 reps

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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