Month: December 2014

Skill Work: Tabata Handstand Push-ups For beginners use this as an opportunity to work on Hand stand holds in this tabata fashion. Weightlifting: Back Squat E2MOM 14 Mins 3 Back Squats at 80% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Dumbell Snatch 50/35 10 Wall Balls 20/14 10 Burpee Box Jumps 24/20…

Skill Work: TABATA PLANK HOLD Weightlifting: Front Rack Lunge E2MOM 12 mins 6 Front Rack Lunges at 55% of 1 rm of 1 rm Front squat WOD: (For Time) 20 Wall Balls 20/14 20 sumo deadlift high pulls 75/55 20 box jumps 24/20 20 push press 75/55 20/13 Calorie Row 20 Thrusters 75/55 Cap:15 mins

Skill Work: EMOM 6 Mins 4 ring dips 4 strict pull ups Weightlifting: Bear Complex EMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable. Bear Complex Movement: Power Clean Front Squat Push Press Back Squat Second Push Press Be careful on re-racking…

Skill Work: EMOM 6 mins 1 bar muscle up + 1 ring muscle up Weightlifting: Romanian Deadlift E2MOM 12 Mins, 4 Romanian Deadlifts at 65% f 1 RM + 1 rope climb on the alternate minute WOD: CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk  #135/95 3…

Skill Work: EMOM 6 mins (all in the same minute) 4 Hand Stand push ups 5 Toes To Bar Weightlifting: Snatch Grip Push Press E2MOM 10 mins of 5 Snatch Grip Push press at 82% of 1 Rm Snatch We will be working on our ability to punch the bar well in the snatch grip position…

Skill Work: EMOM 6 Mins 20 double unders, 4 strict pull ups Weightlifting: Back Squat E2MOM 12 Mins 4 Back Squats at 75% of 1 rm WOD: (AMRAP – Reps) AMRAP 5 Mins 50 wall balls, Power Snatch 115/85 REST 2 MINUTES Then.. AMRAP 5 Mins 50 Lateral burpee over bar, Power Cleans 115/85, Score…

Skill Work: Alternating Pistols & HSPU EMOM 6 minutes 4 alternating pistols 3 hand stand push ups Weightlifting: Back Rack Lunge E2MOM 12 minutes 6 Back Rack Lunges at 40-45% of 1 rm WOD: 3 Rounds with 1 minute on each station: -Two arm dumbbell front squat 50/35 lb -Double unders -Two arm dumbbell push…

Skill Work: Weighted Pull-ups EMOM 6 minutes 4 weighted PUs Weightlifting: Squat Clean EMOM 10 minutes 1 Squat Clean, work at 75% range WOD: “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95/65

Skill Work: Kettlebell Snatch Tabata Kettle bell Snatch 24/16 kg, 3 each arm Weightlifting: Romanian Deadlift E2MOM 14 minutes 5 RDLs, 1 rope climb alternate minute. Work at 50-55% of 1 RM Deadlift for today WOD: CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use…