WOD 02/13/14

Warmup:
3 RDS
400m Run (yes running outside)
30 Air Squats
20 KB Swings
10 Box Step Ups

Then… Stretching

Pre-WOD (Skills/Strength):
Movement review and modifications

WOD: 30min Cap
5RDS
5 Burpees
10 Push-ups
15 Sit-ups
20 Air Squats
Then…
5RDS
5 Wall Balls
10 Box Jumps
15 KB Swings
20 Double Unders
Then…
10 Rope Climbs

Post-WOD (Challenge/Cool-down):
Group Stretching

WOD 02/12/14

partner-wod-trojan-crossfit

Warmup:
Run 400m
2 RDS
10 Good Mornings
10 Overhead Squats PVC (Pause at bottom)
10 MB Cleans
10 PVC Thrusters

Pre-WOD (Skills/Strength):
5×5 Bench Press

WOD: Partner Run+Swings
15min AMRAP
Partner 1 runs 200m with MB (Some will run with the Logs)
Partner 2 does KB Swings (24/16)
Partners switch off after reach run.
Before switching however each partner must does 5 push-ups.
Score is total KB Swings.

Post-WOD (Challenge/Cool-down):
Skillwork

WOD 02/11/14

Warmup:
100 Jumping Jacks
50 Superman Pulse (Back Ext)
50 Good Mornings
50 Sit-ups
50 OHS w/ PVC
100 Double Unders

Pre-WOD (Skills/Strength):
Snatch skill work and work up to snatch weight

WOD:
2 Snatches OTM for 10mins
Should be HEAVY – 70-80%

Then…

15min AMRAP
5 Hang Snatches (50%)
20 Box Step Ups w/ KB
20 KB Swings

Post-WOD (Challenge/Cool-down):
Group Stretching

WOD 02/10/14

burpees

Warmup:
100 Jumping Jacks
50 Superman Pulse (Back Ext)
50 Good Mornings
50 Sit-ups
100 Double Unders

WOD:
12.1 Re-test
7mins Burpees

** Don’t cherry pick workouts… /intimidation stare

THEN…
Tabata AB sets

Post-WOD (Challenge/Cool-down):
Group Stretching

WOD 02/07/14

Warmup:
Group Warm up

Pre-WOD (Skills/Strength):
Snatch prep

WOD:
21-15-9
Hang snatch
Step back lunge with the bar

Rest 2 Min

21-15-9
Thruster empty bar
Sit-ups

Post-WOD (Challenge/Cool-down):
Farmer Carry Fun…

WOD 02/06/14

Warmup:
Run 400m
2 RDS
10 Jumping Pull ups
10 Good Mornings
10 Overhead Squats PVC
10 KB Cleans
10 KB Thrusters

Pre-WOD (Skills/Strength):
2RDS of 5-1
Strict Pull-up
Ring Dips

WOD: KB Tabata-ish x4
6RDS of 20sec ON / 10sec OFF for each movement below. 1min rest between each tabata-ish round.
KB Swings
KB Cleans (switch arms each round)
KB Jerk (switch arms each round)
KB Headcutters

Post-WOD (Challenge/Cool-down):
Shoulder mobility

WOD 02/05/14

Class on the move
Warmup:
CF Warmup

Pre-WOD (Skills/Strength):
1-1-1-1-1
Push Jerk

WOD:
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

Post-WOD (Challenge/Cool-down):
Tabata Hollow Rock Hold/Prone Cobra

WOD 02/04/14

Warmup:
50 Jumping Jacks
50 KB Swings (OH)
25 Pass Through
50 Squats
50 Mtn Climbers
25 Good Mornings

Pre-WOD (Skills/Strength):
Hang Clean Skill Work and build up to near max

WOD: Grace-ish
30 Hang Cleans and Push Press (Roughly 60% of heaviest you reached during pre-wod)

Post-WOD (Challenge/Cool-down):
3 X 4 RDS – 30sec ON / 30sec OFF
Toes to bar
Prisoner Push-ups
Mtn Climbers with Rest in High Plank

WOD 2/3/2014

IMG_125802088474856
Warmup:
2 Rounds
50 KB swings
50 Double Unders
50 Squats

Skill
Every minute on the minute for 8 min
3 Muscle ups (ring or bar), or 6 chest to bar pull-ups

WOD:
Karen
Wall-ball 150 shots
(men 20#-10′ – women 14#-9′)
For time
If you get done with your wall balls
90 Double unders
Muscle ups until time runs out.
12 min time cap