10/09/14

WOD

Dynamic Mobility/WarmUp

400M Run

200M Farmers Carry

Strength:

7 minute EMOM

1 Snatch Pull + 1 Power Snatch 70-75%

WOD:

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

10/08/14

WOD

Dynamic Mobility/WarmUp

Burpee EMOM

7 Burpees for 7 Minute EMOM

Strength:

Skill Develop a Kip

WOD:

Grace got Eaten By a Bear

30 Bear Complexes For Time

5 Burpees EMOM 3 Minutes

 

 

10/07/14

WOD

Dynamic Mobility/WarmUp

5 Minutes Jump Rope Work

50 Situps

Strength:

Find Max Clean

WOD:

5 Rounds for Time:
400m Run
24 Pull-Ups
8 Thrusters (135lbs/95lbs)

10/6/14

WOD

Dynamic Mob/Warm Up

2×400 M Run

2×15 Air Squats

Strength

5×5 Deadlift @ 65%

WOD

FOR TIME: Cap 12 Minutes

50 Box Jumps (24/20)

40 KB Swings (53/35)

30 Burpees

20 Wall Balls (20/14)

10 C2B Pull Ups

CASH OUT: 800M Run

 

10/2/14

WOD
Work On Empty Bar Over Head SquatsWOD: 10 Minute Amrap
10 Box Jumps
10 Push Ups
The Squat: Overhead Squats – Technique WOD
http://www.BarbellShrugged.com How to overhead squat SUBSCRIBE to our channel here: http://bit.ly/1cuE85R LISTEN to the us on iTunes/Podcast App here:…

10/1/14

WOD
Work On Handstand Holds/Push Ups

WOD: For Time

3 Rounds

800M Run

10 Burpees
15 Airsquats
20 St. Leg Situps

CrossFit – “Efficiency Tips: Handstand Push-Ups” with Chris Spealler

9/30/14

WOD

Work on Double Unders!

12 Minute AMRAP

1.2.3.4.5.6.7….

Empty Bar Thrusters
Burpees

Perform 1 Thruster, Then 1 Burpee… then 2 and 2, 3 and 3 and so on