Tuesday 12.30.14 WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Extra […]
Monday 12.29.14 WOD
Max Effort Upper Strength Upright Row (3RM) WOD “Pun Jab” x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Extra Credit 3×20 Wood Choppers (L+R=2)
Sunday 12.28.14 WOD
Explosive Strength WOD “Loose Cannon” On a 40min Running Clock 0:00 min Complete 3 Rds 6 OHS (95,65) 6 MUs (ring or bar) At 10:00 min Complete 3 Rds 9 Hang Cleans (95,65) 9 HSPU At 20:00 min Complete 3 Rds 12 Box Jumps (30,24) 12 C2B Pull Ups At 30:00: 3 Rounds: 15 Weighted […]
Saturday 12.27.14 WOD
WOD Partner Up! “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes 5min AMRAP, P2 Rest…… **Score […]
FRIDAY 12.26.14 WOD
WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans **One works, 2 rest Extra Credit 100 banded pull […]
Tuesday 12.23.14 WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
Monday 12.22.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM) WOD “Crash” x10 60sec. Rounds 2 Bear Complexes (135,95) Max Dubs **60sec. rest between each round **Score = total dubs **BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS ** You may string […]
Sunday 12.21.14 WOD
Skill Review 10min Rope Climb practice with Coach 10min Dub practice with Coach WOD CrossFit.com 141112 20min AMRAP 5 Burpees 1 Rope Climb 200m Run Extra Credit 5 x 30sec each Hollow rock holds Superman holds *On a running clock with the Coach
Saturday 12.20.14 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
Friday 12.19.14 WOD
Max Effort Upper Strength Pull-ups (2min max pull ups) **kipping or strict WOD “Jazz Hands” 75 KB Swings (55,35) 2k Row 75 KB Swings **CFNE benchmark WOD Extra Credit 100 DB floor presses Announcements Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness
