10-31-2013
Strength: starting at 60% of your 1RM, complete 1 snatch, go up by 5% until you reach your 1RM for the day. WOD: 7 rds 7 power snatch 75/55 7 snatch balance 7 ohs
Read more10-30-2013
Strength: Back squat 1-20-1-10 WOD: 3 rds 1 min front squat 95/65 1 min pull ups 1 min cal. Row 1 min rest ***keep track of each individual round. If you drop by more than 10 reps, perform a 10 burpee penalty at the end of WOD…
Read more10-29-2013
Strength: Strength: Strict press 3×5 Strict or weighted pull-up 3×5 WOD: 50 DUs 10 burpees 20 power cleans 115/75 30 push press 115/75 40 sit-ups 50 air squats
Read more10-28-2013
Strength: Clean and Jerk: starting with 60% of your 1 rm, go up by 5 % each lift until you hit your heaviest lift of the day. WOD: 4 rds 20 kb swings 53/35 25 mountain climbers (l,r=1) 30 air squats
Read more10-26-2013
3×10 ring pulls 3×10 ring dips Partner WOD: 3 rds for reps: 1st min: Partner A. – row for calories Partner B. – burpees 2nd min: Switch 3rd min: Partner A. – squat Cleans 135/95 Partner B. – knees to elbows 4th...
Read more10-25-2013
Strength: Back squat: 5@70% 3@80% 1@90% 3×5@80% WOD: 10min AMRAP: 10 pull-ups 10 lunges 10 burpees
Read more10-24-2013
Strength: 5 sets of: power snatch + overhead squat + snatch WOD: From the main site: 10 rds 15 deadlift 135/95 15 push-ups
Read more10-23-2013
Strength: Strict Press: 5-5-5-3-3-3-1-1-1 Strict pull-ups 5-5-5-5 WOD: 30 du’s 21 push press 95/65 30 du’s 15 push press 30 du’s 9 push press 30 du’s To get more awesome: Tabata flutter kicks
Read more10-22-2013
Strength: 7 sets of: power clean+front squat+clean+jerk WOD: 4 sets of: 3 min AMRAP 5 hang power clean 135/85 5 toes to bar 5 air squats
Read more“Lift Up Luke”
“LUKE” 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups LIFT UP LUKE On October 19th, Lift Up Luke will unite CrossFitters and Athletes around the world to support Autism awareness. Lift Up Luke is...
Read more10-18-2013
Strength: Hang power snatch: 10×2 WOD: 1000m row 50 snatches 75/55 30 hand release push-ups
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