WOD Monday 7/28/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Back Squat (10RM)

Handstand Walk (Max Distance unbroken Handstand Walk)

Metcon (Weight)

3 RNFT: GOOD CLEAN MOVEMENTS!!!
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 – games standards
15 OHS, 135/95

REGIONAL & GAMES ATHLETES

1. Snatch Complex
Snatch Deadlift + Snatch – work up to a heavy set.

2. Clean and Jerk Complex
5 sets of: 2 Squat Cleans + 2 Jerks

3. Back Squats
4×10 reps across

4. Gymnastic Benchmark
Max Distance unbroken Handstand Walk

5. Metcon
3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 – games standards
15 OHS, 135/95

WOD Saturday 7/26/14


Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
5 Snatches, 115/80
10 Wall Balls, 20/14
One athlete completes a full round, while the other rests.

REGIONAL & GAMES ATHLETES

1. 3 RFT:
7 Snatches, 135/95
21 GHDSU

rest 20 minutes

2. 3 RFT:
7 Hang Power Cleans, 155/105
21 Box Jumps, 24/20″ – games standards

rest 20 minutes

3. 3RFT:
7 Thrusters, 115/80
21 KBS, 53/35

WOD Friday 7/25/14


Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Skill Work

AMRAP 2: Double unders
rest 1 minute
AMRAP 2: Double unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 8
Teams of two complete an ascending Ladder (3.6.9.12.15..) of:
Deadlift 275/185
Strict C2B Pull ups
One athlete does a full round, while the other rests.

REGIONAL & GAMES ATHLETES

1. Pull
5RM Deadlift

2. Odd Lift/Object
10RM Close Grip OHS – with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS. If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.

3. Metcon
Teams of two:
One athlete does a full round, while the other rests.
2 Deads, 405/285 + 2 Bar Muscle ups
4 Deads, 365/255 + 4 Bar Muscle ups
6 Deads, 335/235 + 6 Bar Muscle ups
8 Deads, 315/225 + 8 Bar Muscle ups
10 Deads, 275/185 + 10 Bar Muscle ups
One barbell. Change weights after each round.
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4. Core
Accumulate 3 minutes in a static GHDSU hold – Same GHD set up as GHDSU. Hold torso parallel to ground face up.

WOD Thursday 7/24/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Shoulder Press (5×5 Behind the Neck Strict Press)

Tiger Blood (Time)

3 rounds of:
10 Clean and Jerks (135, 95#)
400m Run

WOD Wednesday 7/23/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Snatch Complex (5 sets)

5 sets of – Power snatch, squat snatch, overhead squat

Skill Work

Giant Sets:
3 sets of -
15 GHD Sit-ups
20 Hip Extensions
25 second L-sit

WOD Tuesday 7/22/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Deadlift (2×20 Sumo Stiff Leg, Stiff Leg, Romanian)

Metcon (No Measure)

EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower

REGIONAL & GAMES ATHLETES

1. Plyometric
6 sets of 4 Facing Hurdle Hops

2. Pull
2 Rep Heavy Deadlift from the knees – set bar on plates or pins, so the bar starts at the knee cap.

3. 20 Rep Benchmark
20 Rep Max Snatch

4. Metcon
EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower

5. Accessory Partner Pulling
For time:
With a partner, one athlete completes a full set while the other rests:
Each athlete completes 2 sets of 20 Stiff Leg Sumo Dead, 185/135
Each athlete completes 2 sets of 20 Stiff Leg Dead, 185/135
Each athlete completes 2 sets of 20 Romanian Dead, 185/135
Every rep should be as explosive as possible – aggressively bring hips to bar.

WOD Monday 7/21/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Back Squat (5×3 across)

Metcon (Time)

For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

REGIONAL & GAMES ATHLETES

1. Snatch
3 x 1 across around 90%

2. Clean and Jerk Ladder
Men: Start at 225 and add 10# every minute
Women: Start at 135 and add 5# every minute

3. Back Squats
10×3 across

4. Gymnastic Benchmark
Max unbroken Muscle ups

5. Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

WOD Saturday 7/19/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Willy (Time)

Three rounds for time of:
Run 800 meters
5 Front Squats, 225#
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

REGIONAL & GAMES ATHLETES

WOD only

WOD Friday 7/18/14

Announcements

Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

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Metcon (AMRAP – Reps)

Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 – Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows:
Row: 51
BJ: 77
PP: 64
DL: 48

REGIONAL & GAMES ATHLETES

1. Metcon
Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 – Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2. 4 RFT:
40m Prowler, bodyweight
8 Burpees

3. Core
A. 5×20 Alternating 1-arm Ring Extensions (10/arm)
B. 5×10 Double Ring Extensions
Demo Video of both movements

WOD Thursday 7/17/14

Main – WOD

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Back Squat (7 sets of: 5 Back Squat)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

REGIONAL & GAMES ATHLETES

1. Snatch Skills
7 sets of: 3 High Hang Snatch High Pulls + 1 Squat Snatch – keep it light and find “vertical” in every rep.

2. Back Squat
7×5 across

3. Metcon
AMRAP 20:
5 Power Cleans, 165/110
10 TTB
15 Wall Balls, 20/14