Friday, September 27, 2013

Paleo WOD #3

AMRAP in 5 minutes:

Hang Power Clean 10,8,6,4,2 (135/95)
Shuttle Sprint 20m, 40m, 60m, 80m, 100m






CrossFit Olympic Total

Snatch 1-1-1
Clean and Jerk 1-1-1

Score is the sum of the best of your three attempts at each lift






Wednesday, September 25, 2013

Jackie

For Time:

Row 100m
50 Thrusters (45/35)
30 Pull-ups





Strictionary

For Time:

Run 1 Mile
21 Strict Pull-ups
21 Strict Handstand Push-ups
Run 800m
15 Strict Pull-ups
15 Strict Handstand Push-upsRun 1 Mile
Run 400m
9 Strict Pull-ups
9 Strict Handstand Push-ups





Monday, September 23, 2013

Paleo WOD #2

AMRAP in 12 minutes:

100 Kettlebell Swings (53/35)
100 Burpees

*partition the movements as you like




Thursday, September 19, 2013

Paleo WOD #1

18 minute time limit:

21-18-15-12-9-6-3 rep of

Wall Ball Shots (20/14)
Dead-lift (115/75)
Box Jump (24/20)






Wednesday, September 18, 2013

Jonestown Sprint

20 Push Press (65/45)
20 Burpee Pull-ups
10 Push Press
10 Burpee Pull-ups

then...

7 attempts at Max Broad Jump




Feelin' 15 Again

3 Rounds for Time:

15 Power Snatch (75/55)
15 Overhead Squats (75/55)



Monday, September 16, 2013

Swim WOD

In groups of 5:

Swim 100 lengths of the pool (20m)
Row 10,000 meters
500 Push-ups
1,000 Flutter Kicks

*swimmer decides rotation, each swim must conclude by going down the slide





Saturday, September 14, 2013

Red Velvet Antler

AMRAP in 8 minutes:

2 Wall Climbers
4 Shoulder Press (75/55)
8 Floor Wipers (L+R=1) (75/55)



then....
3-3-3-3-3
Snatch Balance @ 75% of 1RM Overhead Squat



Thursday, September 12, 2013

Burpee Suicides

EMOTM run and do burpees
2 Rounds

Sprint 10 yards out, Sprint back and do 1 Burpee
Sprint 20 yards out, Sprint back and do 2 Burpees
Sprint 40 yards out, Sprint back and do 4 Burpees
Sprint 80 yards out, Sprint back and do 8 Burpees
Sprint 40 yards out, Sprint back and do 4 Burpees
Sprint 20 yards out, Sprint back and do 2 Burpees
Sprint 10 yards out, Sprint back and do 1 Burpee





"Before yesterdays workout I had no idea I had a muscle in my butt" -Purdy

3 Rounds for Reps:

5 Minute AMRAP

3 Power Cleans (115/75)
6 Walking Lunges (115/75)
9 Deadlifts (115/75)




Super Saturday

WOD #1
Find your 1RM Hang Snatch

WOD #2
Run 2 laps (800m) around gym in groups of 2-3 with a  Sandbag

WOD #3
Perform 10 Rope Climbs



Ya gotta get UP to get DOWN

Turkish Get-ups 
10-8-6-4-2
and
Bar Muscle-ups 
5-4-3-2-1




Monday, September 9, 2013

30 Minute Workout

AMRAP in 30 minutes

10 Push Press (95/65)
10 Front Squats (95/65)
15 Kettlebell Swings (53/35)
20 Sit-ups
25 Wall Ball Shots (20/14)
400m Run



Amanda

9-7-5

Snatch (squat snatch) 135/95
Muscle-up