wod

Andrew

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Friday January 11th

Strength: Back Squat

• 6 – 4 – 2, 6 – 4 – 2

WOD:  Master Chief (Crossfit Football)

Complete as many rounds as possible in 3 minutes:

3 Power Clean – 155 lbs
6 Front Squats – 155 lbs
9 Push Ups
Rest for 1 minute between the 3 minute rounds. Repeat for a total of 5 cycles.

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

 

Kathy

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Thursday January 10th

Strength:

• Strict Press 3-3-3-3

• Weighted Pull Ups 5-5-5-5

Increasing weight each set, rest about 1-2 minutes between movements.

WOD:  20 min AMRAP (a play on 16.1)

• 10 Single Arm KB Overhead Walking Lunge Steps (R)

• 8 Burpees

• 10 Single Arm KB Overhead Walking Lunge Steps (L)

• 8 Chest to bar pull ups

 

Fitness:

10 Stationary lunges, right leg

8 Burpees

10 stationary lunges, left leg

8 ring rows

 

Robin

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Wednesday January 9th

Strength: Clean & Jerk + Cycle

• 0:00-12:00 Establish a heavy clean and jerk for today.

• 15:00-19:00 Athlete choice:

  • Competition: Cycle 2 clean + jerks every 30 seconds for 4 minutes, use 60% of today’s heavy clean and jerk; goal is efficiency in cycling. Drop and chase is NOT PERMITTED. Athletes must hold onto the bar for ALL reps.

  • Strength: complete 1 clean & jerk every 30 seconds using 80% of today’s heavy, goal is consistency and quality of movement.

WOD:  8 min AMRAP

30 Double Unders

15 Deadlifts (205/135)

8 toes to bar

Fitness: 8 min AMRAP

30 weighted jump ropes

15 KB deadlift

8 sit ups

Ken

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Tuesday January 8th

Strength: 16 min EMOM

• 0:00 – 5 KB Bottom Up Press, Right

• 1:00 – 5 KB Bottom Up Press, Left

• 2:00 – 3-5 Strict Ring Dips + 3-5 Kipping Ring Dips

• 3:00 – 5 KB High Pull Right + 5 KB High Pull Left

WOD:  11/26/2014

3 Rounds for time

300m Row

20 KB Swing (70/53)

10 Handstand Push Ups

5 Muscle Ups

 

Fitness:

3 Rounds

Row 300 m

20 Russian KB Swing

10 Push Ups

5 calories bike

Irislyn

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Monday January 7th

Strength: Pause Snatch + Power Snatch

• Every 2 minutes for 20 minutes, pausing at the knee for 2 seconds

WOD:  21-15-9

Snatch (115/75)

Box Jumps (24/20”)

 

Fitness: 10 min AMRAP

21-15-9

DB Hang Snatch

Step Ups

(completing 21-15-9 is equivalent to 1 round)