Friday 1.9.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#) If you fail, decrease weight by 5# and complete only normal and narrow grip WOD “Dude looks like a lady” In 6min complete: 15-12-9 Thrusters (95,65) C2B In 5min complete: 12-9-6 Thrusters C2B In 4min complete: 9-6-3 Thrusters […]
Thursday 1.8.14 WOD
Max Effort Lower Strength Good Mornings (8RM from the rack) WOD “Up and Over” 21-15-9 SDHP (95,65) OHS (95,65) Burpee Bar Hops Extra Credit 100 banded crunches http://conjugatefitness.wistia.com/medias/vsimceik9m
Wednesday 1.7.15 WOD
Explosive Strength WOD “Ledesma” 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# Extra Credit 3×20 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an […]
Tuesday 1.6.15 WOD
Max Effort Upper Strength Floor Press (5RM with Fat Bar) **Fat Bar weights 25# WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps Extra Credit 4×30 sec. max flutter kicks http://conjugatefitness.wistia.com/medias/32bel9z8l7
Monday 1.5.14 WOD
Dynamic Effort Lower Strength Box Squats (8×2 @ 80% 1RM – Below Parallel ) WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **25min time cap **MU Modification: 7MUs = 14 PU + 14 Diamond Push Ups Extra Credit 3×20 Russian Twist (L+R=1)
Sunday 1.4.14 WOD
WOD #1 Accumulate 5min in a handstand against the wall **Every time you break complete 15 hollow rocks **Score time of completion WOD #2 “A Mother of a WOD” 1000m Row 20 GHD Sit Ups 800m Row 40 T2B 400m Row 60 Sit Ups Extra Credit 3×15 DB planche pull throughs
Saturday 1.3.14 WOD
Partner Up! WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks **One AMRAP Rolls right into the next Extra Credit Have […]
Friday 1.2.14 WOD
Regular Schedule Resumes Max Effort Lower Strength Banded Deadlift (1RM) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD 15min AMRAP “Diane” 21-15-9 Deadlifts (225,155) HSPUs **If you complete the 9 reps, restart at 21 **Score total reps Extra Credit 3×25 banded oblique twist
Thursday 1.1.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups 2015 inches box […]
Wednesday 12.31.14 WOD
Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs (x1) 50 Lunges (L+R=2) Extra Credit 3×20 V-Ups
