150529

Strength
Every 90 sec
Find 1RM Snatch
3 misses max
then
Find 1 RM Clean And Jerk
3 Misses Max
Then
1 RM Back Squat

Team Wod
In pairs
For Time (26 min cap)
Run 1 mile together
Then
50 OHS (135#/95#)
100 Toes to bar
150 Double unders
50 Thrusters (135#/95#)
100 box jump overs (24″/20″)
*Rotate movements every 30 secs
*Scale as necessary

Core
10 V ups
10 hollow Rockers
10 Flutter Kicks
3 Rounds

Categories: WOD

150528 5PM and 6PM Class meet at Coast Range CrossFit!

Strength
Every 90 sec 7 Rounds
Clean Pull
Power Clean
Then
1 RM Deadlift
Post weights

Wod
21-15-9
Hang Power Clean (155#/105#)
CTB Pull up
Run 400 meters after each set
For Time

Core
10 GHR
10 GHD Back Ext
10 Reverse Hyper
3 Rounds

Categories: WOD Tags: ,

150527

Strength
1 rep Max Front squat
Post weights

Wod
5 Rounds for time
10 KB Swings 70/55
10 Toes To Bar
10 Box Jumps (24″/20″)
*EMOM do 25 air squats then continue where you left off

Core
100 Partner Side Crunch

150526

Every 90 sec 7 Rounds
Max snatch
Find max Push Press
Post Weights

WOD
AMRAP 12 MIN
10 Push Jerk (185#/130#)
2 legless rope climbs/4 Rope Climbs

Core
10 Tempo GHD Sit ups
10 GHD Sit-ups
10 Sec hold
3 Rounds

Categories: WOD Tags: , ,

150525 Class 9am open until 12pm

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
For time

Categories: WOD Tags: ,

150522

Strength
Every 90 sec 7 Rounds
Snatch x2
(Stand on second snatch)
Then
Bench Press @85%xAMRAP
Max rep Kip Pull ups
Post reps

WOD
10 OHS 95/55
10 Double Under/Bar Hops
9 OHS
20 Double Unders
Etc
1 OHS
100 Double Unders
For time

Core
10 Weighted GHD Sit up
10 GHD Sit-up (parallel)
10 Sec Hold
3 Rounds

Categories: WOD Tags: , ,

150521

Strength
Every 90 sec for 7 rounds
Clean x2
Stand on second clean
Then
Deadlift
Amrap@85%
Post weight and reps

WOD
“DT”
12 Deadlifts 155/135
9 Hang Power Cleans
6 Push Jerks
5 Rounds For time

Core
10 GHR
10 GHD Back Ext
10 Reverse Hyper
3 Rounds

Categories: WOD Tags: , ,
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