Month: December 2014

Capacity: 1-Mile Run for Time Max Effort 1-Mile Run Weightlifting: Power Snatch + Hang Squat Snatch E2MOM 12 Minutes 3 Power Snatch plus 1 Hang Squat Snatch 65% of 1 rep max. Complex involves the combination of power snatch and hang squat snatch. WOD: CrossFit Games Open 11.4 10-Minute AMRAP of: 60 Bar-Facing Burpees 30…

Skill Work: Tabata Hand Stand Hold Weightlifting: Romanian Deadlift E2MOM 14 minutes of 5 Romanian Dead Lift at 60% of MAX Deadlift. Alternate with either rope climb or bar muscle up on other minute! If you have lifting straps go and use these, we want to get that back as parallel as possible to the…

Capacity: 30 Cal Assault Bike for Time 30 CALORIES ON AIR ASSAULT BIKE ALL OUT SPRINT FOR TIME Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 2 PP+ 2 PJ + 2 SJ 80% Of Push Press Complex involving Push Press + Push Jerk + Split Jerk based on percentage of…

Skill Work: Tabata Pull Ups – Kipping, RX+: Chest To Bar Pull Ups Score is Lowest Round, Stay Consistent!! Weightlifting: Back Squat + Front Squat Complex E2MOM 14 Minutes of 3 BS + 3 FS 80% of your max Front Squat! This complex is a combination of both back squats and front squats all from…

Skill Work: Tabata Goblet Squat Holds with kettlebell   Weightlifting: Back Squat E3MOM 15 mins work up to a new 1 rep max back squat   WOD: Diane – For Time 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Skill Work: Choose either option A,B, OR C to complete for today’s skill A: Ring MUs in 1 Minute (AMRAP – Reps) Max Ring Muscle Ups in 1 Minute. Take 1 minute to do as many RMUs B: Bar MUs in 1 Minute (AMRAP – Reps) Max Bar Muscle Muscle Ups in 1 Minute C:…

Skill Work: Weighted Pull-ups EMOM 7 Mins work up to a max weighted pull up   Weightlifting: Squat Clean E2MOM 16 Mins work up to a new 1rm Squat Clean. Start at roughly 80% and work up as you feel comfortable!   WOD: Four Rounds For Time -CAP 16 MINUTES 6 Hang Squat Clean 135/95…

Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 15 Mins work up to a new 1 RM Front Squat   WOD: For Time – Cap 17 minutes 80 Double Unders 40 Wall Balls 60 Double Unders 30 Wall Balls 40 Double Unders 20 Wall Balls 20 Double Unders 10 Wall Balls

Skill Work: Tabata Kettlebell Carrys Single Arm Kettle Bell Carrys, Alternating 32/24 KG Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 MINS 1 SGPP + 1 OHS go for MAX. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time 1-10 Power…