WOD – August 29, 2014 – Friday

IMG_8947
WARMUP

400M Run
6 Minutes For Mobility For Upper Body
(Roller, Lacrosse Ball, Bar)

SKILL
Find 1RM Power Snatch

WOD
3 Rounds:
10 Power Snatch(115/75)
10 Box Jumps(24/20)
10 Toes 2 Bar

RECOVERY
Roll Out What Hurts – 2 Minutes Per Side

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WOD – August 28, 2014 – Thursday

IMG_7059WARMUP
3 Minute Jump Rope
Baseball
7 Push-ups
7 Toes 2 Bar
7 Squats

SKILL
Muscle Up Technique
Bar and Ring Progressions

WOD
6 Minute AMRAP:
4 Muscle Ups
8 Pistols
25 Double Unders

RECOVERY
Bar Smash Shoulders – 2 Minutes Per Arm

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WOD – August 27, 2014 – Wednesday

IMG_9398WARMUP
500M Row
3 Rounds
2 Rounds
10 Squats
10 Hollow Rocks
10 Hand Release Push-ups

SKILL
Find 3RM Push Press, Then
Find 3RM Push Jerk

WOD
Tabata:
Row for Calories
Pull-ups
V-Ups
Wall Ball Shots(20/14)

RECOVERY
One Arm Hang Rig Stretch – 2 Minutes Per Arm

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WOD – August 26, 2014 – Tuesday

IMG_9453WARMUP
3 Minute Jump Rope
3 Rounds
30 Second Handstand Hold
30 Second Plank Hold
10 Beat Swings

SKILL
Clean Complex @ 70% of 1RM Power Clean
12 Minute EMOM of:
1 Power Clean
1 Hang Squat Clean
1 Front Squat

WOD
“Elizabeth”
21-15-9
Cleans(135/95)
Ring Dips

RECOVERY
Lacrosse Ball Smash Shoulders – 2 Minutes Per Side

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WOD – August 25, 2014 – Monday

IMG_9443WARMUP
400M Run
4 Minute AMRAP
2 Lunges
4 Sit-ups
6 Jump Squats

SKILL
Squats
5×5 @70%
3×2 @80%
1×1 @90%

WOD
3 Rounds:15 HSPU/15 Squats/20 Alt Hanging Hip Touches

RECOVERY
Roll Lats – 2 Minutes Per Side

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WOD – August 22, 2014 – Friday

IMG_9423WARMUP
3 Minute Jump Rope
Burgener Warmup x3

SKILL
Find 1RM Hang Squat Clean

WOD
1 Minute Max Hang Squat Followed By A 2 Minute Rest
1 Minute Max Hang Squat Cleans @ 40% of 1RM
2 Minute Rest
1 Minute Max Hang Squat Cleans @ 50% of 1RM
2 Minute Rest
1 Minute Max Hang Squat Cleans @ 60% of 1RM
2 Minute Rest
1 Minute Max Hang Squat Cleans @ 40% of 1RM
2 Minute Rest
1 Minute Max Hang Squat Cleans @ 50% of 1RM
2 Minute Rest

RECOVERY
Wall Quad Stretch – 2 Minutes Per Leg

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WOD – August 21, 2014 – Thursday

IMG_9413WARMUP
3 Minute Jump Rope
CrossFit Dodgeball
5 Squats
5 Burpees
5 Push-ups

SKILL
Find 1RM Press
Find 1RM Split Jerk

WOD
12 Minute EMOM: 3 Alternating Split Jerks @ 60% of 1RM

RECOVERY
Sink Stretch – 5 Minutes

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WOD – August 18, 2014 – Monday

IMG_9398WARMUP
400m Run
CrossFit Baseball
3 – 2 minute innings
7 Pullups
7 Pushups
7 Squats
2 minute rest between innings

SKILL
Rowing Technique
then 2 attempts at max effort 200m

WOD
Partner WOD
10 Rounds of:
2 minute AMRAP
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Pushups
15 Squats
Row for Calories

Only one partner works at a time, so each partner does 5 Rounds
Score is total calories rowed

RECOVERY
PNF Hammies – 2 minutes per leg

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