5/31/14…WOD

5/31/14…WOD

Warm up:TC

WOD:

Teams of 3

1 Person is always Rowing Switch out rower every 2 MINS and rotate in with other members working out

15  MIN AMRAP

  • 10 Thruster 95/65 (Split reps)
  • 20 HR Push Ups (10 Each)
  • 20 Alternating Box Jumps 24/20

After AMRAP

Run 800m (together)

Score is Meters Rowed & Rounds Completed

5/29/14…WOD

Warm up:TC

Skill/Strength:

  • 2 Squat cleans Every 90 SEC for 8 Rounds (Ascending in Weight)

WOD:

“Nasty Girls”

3 Rounds

  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power cleans 135/95

*Muscle Up Scale* 2 C2b pull-ups and 2 ring dips per Muscle up….14 C2b Pull-ups And 14 Dips per round

5/27/14…WOD

Warm up: TC

Skill/Strength:

  • 15 MINS to Find 1RM Hang Squat Snatch…If new to the movement work Mech for the 15 MINS

WOD:

10-9-8-7-6-5-4-3-2-1

  • Power Snatch 75/55
  • Bar Over Burpee

Post WOD:

Mobility

  • “Couch Stretch” 2 MINS Each Leg

5/26/14…WOD

Warm up:TC

WOD:

Moore

20 MIN AMRAP

  • 15 ft Rope Climb, 1 ascent
  • Run 400 meters
  • Max rep Handstand push-up

# HSPU is Score….*Scale HS Hold/Inverted Push ups*

HeroDavidMooreMedalOfValor_th.jpg

Enlarge image

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

 

5/23/14…WOD

Warm Up: TC

Skill/Strength:

15 MIN EMOM…..Clean & Jerk

  • First 5 MINS 1 EMOM @ 65%
  • 2nd 5 MINS 1 EMOM@ 70%
  • 3rd 5 MINS 1 EMON@ 75%

WOD:

15 MIN AMRAP

  • Run 200
  • 3 Bear Complex’s 135/95

Bear Complex—- Power Clean->Front Squat->Push Press (Shoulder to Overhead)->Back Squat-> Push Press……Thats one Complex

You Can Thruster out of the front squat and back squat.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

5/22/14…WOD

Warm up: TC

Skill/Strength:

  • Good Mornings 4×6 (Light to Moderate Weight)

WOD:

Partner WOD:

2014 Crossfit Regionals Event #6

Partner Workout:

  • 50 CAL Row (25 Each)
  • 50 Box over (alternating) 24/20
  • 50 Dead lifts 185/135 (Split reps)
  • 50 Wall balls (Split up anyway) 20/14
  • 50 Ring Dips
  • 50 Wallball
  • 50 Deadlifts
  • 50 Box overs
  • 50 CAL Row

21 MIN Time Cap

5/21/14….WOD

Warm up: TC

Skill/Strength:

10-15 MINS Working Snatch Mech.

  • High Hang
  • Hang Snatch
  • Full Snatch

WOD:

For time:

3 Rounds

  • Row 250
  • 15 Power Snatch 95/65
  • Row 250
  • 10 OHS 95/65
  • Row 250
  • 5 Squat Snatch 95/65

 

IF struggling with

Next Page »