Archive
4/5/13 WOD
Strength
1 Rep Max Strict Press
WOD
13.5
15 Thrusters 100/65
15 Chest to bar Pullups
AMRAP 8 mins or 6 Rounds
Whichever comes first.
Rest 5 mins
AMRAP 10
Team Prowler relay
3 teams Tree to tree
90/50 per male/female
Core
GHD Back extension
1 min on 1 min off
3 Rounds
3/22/13 WOD
Skill
Burgener warmup
Down and up
Elbows high and outside
Muscle Snatch
Snatch balance
Squat Snatch
3 Reps per position
3 Rounds
WOD
“13.3″
150 Wallball shots 20/14
90 Double Unders
30 Muscle Ups
AMRAP 12
Thrusters @65/45 can be subbed for wall balls.
Bar hops can be subbed for double Unders.
Burpee pullups for muscle up in 5′s, for example 5 Burpees then 5 pullups.
Afterparty
Team Row for Max distance
1 min rotations
3 Rounds each
3/23/13 WOD
Skill
Burgener warmup
Down and up
Elbows high and outside
Muscle Snatch
Snatch balance
Squat Snatch
3 Reps per position
3 Rounds
WOD
“13.3″
150 Wallball shots 20/14
90 Double Unders
30 Muscle Ups
AMRAP 12
Thrusters @65/45 can be subbed for wall balls.
Bar hops can be subbed for double Unders.
Burpee pullups for muscle up in 5′s, for example 5 Burpees then 5 pullups.
Afterparty
Team Row for Max distance
1 min rotations
10 Rounds
2/22/13 WOD
Skill
Burgener warmup
Down and up
Elbows high and outside
Muscle Snatch
Snatch balance
Squat Snatch
3 Reps per position
3 Rounds
WOD
Power Snatch 95/55
Box jumps 24/20
Double Unders
Thrusters 95/55
Rest
1 min Each
3 Rounds
Max Unbroken Reps for score. For example dropping the bar or breaking tempo for the box jumps and double unders ends round.
Scale weights as necessary for unbroken reps.
Core
Windmills 35/20
1 min each side
3 Rounds
2/11/13 WOD
Strength
Back Squat
6×5@70%
WOD
5 Hang Clean Thruster 135/95
4 Front Squat 135/95
3 Touch and Go Power Cleans 135/95
EMOM 12 min
Then
50 Burpees for Time
Scale weight as necessary to perform unbroken reps.
Each round should be completed in about 30 secs.
Core
Tempo GHD Situp 4 secs up and down
1 min on 1 min off
3 Rounds
12/2/12 COMPETITION!
Competition time!
Competition starts at 10am and will finish at 12pm.
In teams of three
Workout #1
Each team member well choose one of following:
Clean, Snatch, Jerk
The goal well be to get as far up the ladder as possible! Pull hard and move fast!
Workout #2
Team Mile! Bring your running shoes!
Workout #3
AMRAP 12 of
8.Thrusters 95/65
8 Box Jumps 24/20
8 Burpees
Each team member will rotate thru the triplet.
Workout #4
With a running clock each member will choose one:
“Grace”
135/85# 30 Clean and jerks
“Diane”
225/155# Deadlift/HSPU
21-15-9
95/65# OHS/Double Under
21-15-9
For Time
Tiebreaker winner takes all!
First team to drink 2 pints of beer wins!
Movements and weights will be scaled as necessary.
Bring snacks and extra fluids!
If you plan on competing at Morgan hill crossfit on the 15th you need to register Sunday!
If you don’t have a team we’ll put you on one!
if you don’t want to compete come out and workout with us anyway!
See you there!
11/5/12 WOD
Warmup
Run 1 lap then
Spider Walk
Oblique Stretch
Passthru
3 Rounds
Strength
OHS
5×1
WOD
30 Box Jumps 24/20
20 KBS 32/24kg
15 Pullups
10 Thrusters 135/95#
3 Rounds for time
Core
100 GHD Situps
10/29/12 WOD
Warmup
5 KB Squat Cleans
Spider Walk
Oblique stretch
1 min each 3 Rounds
BB Gym
Hang Squat Clean and split jerk
Every thirty seconds for 5 min
135/95
WOD
Run 400m
21 Squat Clean Thrusters 95/65
Run 400m
15 Squat Clean Thrusters
Run 400m
9 Squat Clean Thrusters
For Time
Scale weight as necessary to perform unbroken reps to keep intensity high.
5 Burpees every time for putting the bar down.
Core
100 GHD Back Ext
9/28/12 WOD
Warmup
Spider walk
Calf stretch
Passthrus
1 min each 3 rounds
Skill
DB/KB Thrusters
DB/KB Romanian Deadlift
Partner WOD
“Blackjack”
KB/DB RDL 55/35
KB/DB Thrusters
For Time
20 min time limit
Alternate Rounds. Partner 1 does 20-1, partner 2 does 19-2, etc for time
Scale weight to be able to recruit hamstrings/Glutes on RDL instead of lower back and vertical torso and neutral spine in the thrusters.
Afterparty
Hamstring curl
Hamstring bridge
Rest
1 min each 3 Rounds
