Friday 11.28.14 WOD
Dynamic Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]
Thursday 11.27.14 WOD
Thanksgiving Throw Down! — 10min AMRAP — 500m Row 5 Clean & Jerk (135,95) 400m Row 4 Clean and Jerks 300m Row 3 Clean & Jerks 200m Row 2 Clean & Jerks 100m Row 1 Clean & Jerk **Score total Clean and Jerks **5min rest to WOD #2 — 10min AMRAP — 5 Chest to […]
Wednesday 11.26.14 WOD
Explosive Strength & Strength Endurance WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up the total **HS Hold & Deadlift – score […]
Tuesday 11.25.14 WOD
Max Effort Lower WOD #1 4 x 500m Row **2 min rest between row **Score total time **Set ergs to count intervals with 2min rest WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Rx = ring MUs **MU mod = bar or jumping, make difficult Extra Credit 5x45sec GHD static holds Thanksgiving Holiday Schedule • Thursday 11.27.14 […]
Monday 11.24.14 WOD
Dynamic Effort Upper Strength Shoulder Press (6×4 @ 75% 1RM ) *take from ground WOD “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements Extra Credit 5x45sec GHD static Holds Thanksgiving Holiday Schedule […]
SUNDAY 11.23.14 WOD
Skill Work • 10min Dub Clinic • 10min Rope Climb Clinic WOD #1 “Flight Simulator” Unbroken Dubs 10,20,30,40,50,40,30,20,10 **Single Unders x3 WOD#2 Row N’ Rope (Time) 4 Rounds 250m Row Sprint 3 Rope Climbs **Score time of completion Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – […]
Saturday 11.22.14 WOD
WOD Partner Up! “The Royal Tenenbaums” Teams of 3: 100 Sumo Deadlifts (115,75) 80 Hang Power Cleans (115,75) 60 Front Squats (115,75) 40 Push Jerks (115,75) 20 Thrusters (115,75) **One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees **Score time **CFNE favorite […]
Friday 11.21.14 WOD
Max Effort Lower Strength RDL (Romanian Deadlift) (5RM) WOD “Beast of Burden” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185) 1-2-3-4-5-6-7-8-9-10 Ring Dips Extra Credit 4×20 DB Side bends Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular Schedule Resumes
THURSDAY 11.20.14 WOD
Dynamic Effort Upper Strength Snatch Complex (Build to a heavy complex – no misses allowed) 5sec. pull to top of knee + Snatch w/ pause at knee WOD CrossFit Games Open W.O.D. 12.3 (Time) 18min AMRAP 15 Box Jumps (24/20) 12 Push Press (115/75) 9 TTB Extra Credit 100 banded face pulls Thanksgiving Holiday Schedule • Thursday 11.27.14 […]
