WOD – 27JAN15

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Skill:

movement standards

WOD:

3 rds for total reps

Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue the cycle. Score = total reps of each person.

#1 Deadlift (95/65)
#2 100 M run
When #2 gets in from run #1 runs and #2 does deadlift
Then:
Burpee
100 m run
Switch
Then:
Push Press (95/65)
100 m run
Switch
Then:
Double unders
100 m run
Switch

Post your results to the Whiteboard.

WOD – 15JAN15

Coach John Bass

Skill:

15 min EMOM

3 – Snatch even min
3 – C2B odd min

Min 0-5 50% 1rm
min 6-10 75% 1rm
Min 11-15 95% 1rm

post Snatch weights

WOD:

15 min AMRAP

15 – Deadlifts (135/95)
1 – Rope Climb
15 – Double Unders

Post your results to the Whiteboard.

WOD – 13JAN15

FIGHT GONE BAD

Skill:

250 Meter Row

WOD:

“Fight Gone Bad”

Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post your results to the Whiteboard.

WOD – 12JAN15

27FEB13

WOD:

Clean Ladder Complex

1 – Power Clean
2 – Hang Power Clean

8 stations
95/65
105/75
115/85
125/95
135/105
145/115
155/125

Every min on the min complete the complex, then move to the next station
If you make it through the ladder, rest 1 min then move to the 8th bar and complete Max Rep Power Clean (165/135)
You only get 1 attempt per bar. Once you pick up then bar you can’t set it down.

Post your results to the Whiteboard.

WOD – 10JAN15

CrossFit24 Logo Full

Skill:

Mobility

WOD:

For Time

800m – Run
40 – Knee 2 Elbo
40 – Push Ups
10 – Thrusters (135/95)
50 – Battle Rope Pulse (eye level)
40 – Ab mat Sit Ups
40 – Jumping Lunges (alt)
10 – Thrusters (135/95)
50 – Battle Rope Pulse (eye level)
1000m – Row

Post your results to the Whiteboard.