Tuesday, September 23, 2014

092314

A. Mobility

B.  Warm-Up:
800m run followed by 3 rounds of:
10 push-ups
10 box jumps

C. WOD
5 Rounds of Max Effort Body Weight Bench Press followed by 1 minute of Max Effort Power Cleans 135/95. There is no time component for this WOD.

Score=Bench+Cleans
rx+ 155/115

Monday, September 22, 2014

092214 WOD

"King Throwdown Week"

A. Mobility

B. Group Warm-Up
300M Run
10 Push-Ups
10 KB Swings
3 Rounds

C. WOD
Teams of Two
0-5 Minutes
12 Thrusters (75lb/55lb)
30 Double Unders
12 Toes to Bar
5-10 Minutes
12 Thrusters (95lb/65lb)
30 Double Unders
12 Pull-Ups
10-15 Minutes
12 Thrusters (115lb/85lb)
30 Double Unders
12 Chest to Bar Pull-Ups
Team can break up the movements however you like for the 15 minutes.
Score=Reps

3,2,1 Go!!!!!

Saturday, September 20, 2014

092014 WOD

A. Mobility

B. Warm-up
700m run (around complex)
followed by 3 rounds of
20 walking lunges
12 push-ups

C. WOD

10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes-to-bar
Kettlebell Swing (53/35)

*Start with a 200m run at the beginning of each round. In the end, you will run a total of 2000m.
30 minute cap

Thursday, September 18, 2014

091814 WOD

A. Mobility

B. "Coaches Choice"

C. Strength WOD
Deadlift
4-4-4-4

D. Met-Con
75 Double Unders
21-15-9
Deadlift (225lb/155lb)
Box Jumps
75 Double Unders
For Time.

3,2,1 Go!!!!!!


Wednesday, September 17, 2014

091714 WOD

A. Mobility

B. Warm-up

"Test 3"

*Tabata Squat
*Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different. (3-to-1...divide pull-ups by 3)

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]

C. WOD

30 cal row
30 ground-to-overhead (95/65)
30 side-lateral burpees over bar
30 front rack lunges (95/65)
200m sprint

15 min cap

Tuesday, September 16, 2014

091614

Mobility

Warm Up
3 rounds
10 pvc good mornings
10 pvc over head squats
10 lunges

WOD
5 Rounds
Max reps Body Weight Back Squats
Immediately followed by as max reps pull ups
If you are unable to do body weight
Please choose a weight that challenges you to do around 10-15 reps

RX+ 225/175

Monday, September 15, 2014

091514 WOD

A. Mobility

B. Warm-up
200m run
20 walking lunges
20 mountain climbers
3 rounds

C. WOD

Teams of 2
400m Relay Run
60 Lateral jump over bar
60 Deadlifts (185/115)
60 Toes-to-bar
60 Ring dips
60 Toes-to-bar
60 Deadlifts (185/115)
60 Lateral jump over bar
400m Relay Run

Break-up the reps anyway you like with partner. 30 min cap

Saturday, September 13, 2014

091314 WOD

A. Mobility

B. Warm-up
50-40-30-20-10
Double-unders
Russian Twists

C. WOD

800m Run
50 Dumbbell Snatches (50/30)
600m Run
40 Dumbbell Snatches
400m Run
30 Dumbbell Snatches
300m Run
20 Dumbbell Snatches
200m Run
10 Dumbbell Snatches

Thursday, September 11, 2014

091114 WOD

A. Mobility

B. Group Warm-Up
"Coaches Choice"

C. 09/11 Tribute WOD
2001M Run
Followed by 5 Rounds:
9 Front Squats (95lb/65lb)
11 Box Jump Overs
For Time
(RX+ 115lb/85lb)

3,2,1 Go!!!!!


Wednesday, September 10, 2014

091014 WOD

A. Mobility

B. Warm-up
12 Ball Slams
24 Lunges (12 each leg)
48 sit-ups
2 rounds

C. WOD (Teams of 2)

600m Relay Run (Partner A runs 300m, Partner B runs 300m)
15 Muscle-ups (Rx Lite: 30 C2B Pull-ups)
600m Relay Run
30 Hang Power Clean (95/65)
600m Relay Run
60 Burpees over bar
600m Relay Run
30 Hang Power Snatch (95/65)
600m Relay Run
15 Muscle-ups (Rx Lite: 30 C2B Pull-ups)
600m Relay Run

Only one person working at a time. Break-up the movements any way you like.