8/29/14

Main – CrossFit

Shoulder Press (2x 6-8 reps )

Deadlift (2x 6-8 reps)

Metcon (Time)

Row 25 cal
5 pushups
row 20 cal
10 pushups
row 15 cal
15 pushups
row 10 cal
20 pushups
row 5 cal
25 pushups
*15 UNBROKEN single unders every 2 min. starting at minute 2. Stop to do your su’s, then pick up where you left off until finished.
5 attempts to get your 15 single unders unbroken. If it takes more than 5 attempts, do 10 burpees and move on.

8/28/14

Main – CrossFit

Thursday Back Squat 20 @ 70% (If you failed on 65% stay at 65%)

Back Squat ( Back Squat 20 @ 70% (If you failed on 65%)

Metcon (AMRAP – Rounds and Reps)

amrap 15
5 pwr snatches 105/75
10 wallballs 20/14
15 wall ball sit-ups (ball must hit color)
20 lat hops over your bar (both feet must leave ground at same time)

8/27/14

Main – CrossFit

Overhead Squat (3×5)

Front Rack Lunge (3×6 up or same as last week-activate that rear!)

Metcon (Time)

PARTNER WOD!
with a partner complete the following- only one partner works at a time and you may split sled/reps how you want

6 grate to grate and back sled pushes 185/125
50 ttb’s
50 fun jumps
50 pullups
50 HR push-ups
150 du’s

8/26/14

Main – CrossFit

Shoulder Press (2 sets of 6 reps )

Deadlift (2 sets of 6 reps)

Clean and Jerk (10 minutes to work up to a heavy rep for the day)

Metcon (Time)

1k row
30 KB Swings 1.5/1
30 Pistols (alternating)
30 KB Swings 1.5/1

8/25/14

Main – CrossFit

Week 8
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

Front Squat (%’s)

75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

Metcon (Time)

BEND WOD from this weekend-
THERE IS A 13 min time cap!
run 1 lap plus 1 400 m
15 deads 225/155
run 400
15 deads
run 400
15 deads
if you do not make time cap then put 13 mins in for time and then in notes put where you were at in wod

8/22/14

Main – CrossFit

Shoulder Press (up or same as mon. make it tough)

Deadlift (up or same as mon. )

()

Metcon (AMRAP – Reps)

4 min AMRAP
4 power cleans, 4 front squats, 4 shoulder to overhead, 4 OH squats
run 100m
rest 3 minutes
3 minute AMRAP–same
rest 2 minutes
2 minute AMRAP–same
95/65

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