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Showing posts from February, 2014

Open wod 14.1

Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Perfection

20 min EMOM

odd - 4-8 Turkish get ups
even - 10-15 Air Squats (using wall)

NB - key focus today is on improving squat so that we can look to improve Front, Over Head, Snatch, Cleans etc with a better position in the bottom of the squat

Team WOD Wednesday

coach pants taking 6pm through hang snatch tekkers

Plan for the next 5 weeks with Open here

Monday - Open
Tuesday - Wod
Wednesday - Wod
Thursday - Recovery/ Gymnastics
friday - Open
Saturday - Wod & Oly
Sunday - Rest day (do nothing)

Team Wod wednesday
In teams of 3
15000 m Row (5000m each)

8 min AMRAP

3/5/7 Hang Snatch
30/50/70 Double unders

One week till the open

The Dream Team, Tovar, Akinwale, Froning, and Spealler,  after winning at this years ECC.
Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch, alternate hands every :20 interval

Scores will be lowest number per movement 

Red tshirt Friday

True community spirit is when everyone encourages the last person to the end this breads success as a community and individually knowing you have your boys behind you, CrossFit prides itself on this not being a solo artist. Remember when your feeling down who picks you up, when you see a fellow member down and out pick them up and push them on and maybe one day they will return the favour.

20 min AMRAP

2 muscle ups
4 burpees to bumper plate
8 Kb swings
20 min EMOM

10 pull ups/c2b
10 hspu


happy birthday Alex

In a 27 min time cap complete the following

10 min to establish a 2 RM OH Squat from the floor

then into a

10 min AMRAP

19 STOH
19 Pistols

then into

7 min AMRAP

19 Front squats
19 push ups (hog)

3RM Clean and jerk

Happy birthday Chatty

2 rounds

1 mile Run
17 x Squat Snatch
34 x burpee box jumps


Red tshirt friday

If your not wearing red you'll be getting burpees

3 rounds

21 P.cleans
27 burpees
27 T2B

Tekkers

Muscle up tekkers

then

20 EMOM

odd 10 box jumps
even 10 push ups
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 
1RM Front squat
1,000 meter Row
Ring Dips
7 min Ladder

3 C&J
3 T2B
6 C&J
6 T2B
etc


Mondays surprise WOD

Nicole

20 min AMRAP

run 500 meters
Max effort Pull ups

NB - minimum of 10 reps must be performed

Red tshirt friday

30 min AMRAP

10 Box jumps
10 bumper GTOH
10 V-up
For time

100 burpee deadlifts @body weight

NB - Every time you let go of the bar you must perform ?

15 min AMRAP

5 HSPU
7 Push Up
10 Wall Balls
Bench press
try to find a 10 RM

during your rest period you will hit a max effort of
T2B or
Double under

Time to compare

WORKOUT 13.5MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc. WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.