Strength: 3 x 50'/es Waiters Carry 3 x 100'/es Suitcase Carry WOD: Durga 5 Rounds for Time 20 Thrusters 45/35 3 Muscle Ups 5 Power Snatches 95/65
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3-Position Snatch and Tabata R U Serious
Strength: 3-Position Snatch 7x3-Position snatch @70% Position 1- Power Snatch Position 2- Hang Snatch Position 3- High Hang Snatch WOD: Tabata R U Serious Med Ball Cleans 20/14 GHD Sit ups Back Rack Lunge 95/65 Row/Bike (cal)
“MOSZER”
Strength: 2 x 10 Beat Swings 10 Monkey Swings 5 Negative Pullups (5 sec down) WOD: “MOSZER” 9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings (53/35 lb) Wear a weight vest (20/14 lb)
The 27
Strength: 10 Wall Walks in the least amount of sets or 3 x 4 Hand Stand Step up to plate (Example) WOD: The 27 4 rounds 9 K2E 18 GHD Back Ext 27 DUs
Box Squats and Mountain
Mondays and Wednesdays skill sessions: Today we are working on squat cleans and on Wednesday it will be handstands. What we would like to do at these sessions is work on only a couple of aspects of the movement each class. This way we can work with the level of each athlete so that each … Continue reading Box Squats and Mountain
Pyramid Double Helen
“PYRAMID DOUBLE HELEN” 2010 CROSSFIT GAMES INDIVIDUAL WOD For Time 1,200 meter Run 63 Kettlebell Swings (24/16) 36 Pull-Ups 800 meters Run 42 Kettlebell Swings (24/16) 24 Pull-Ups 400 meters Run 21 Kettlebell Swings (24/16) 12 Pull-Ups Time Cap: 22 minutes
Adam Brown
ADAM BROWN 2 Rounds for Time 24 Deadlifts 295/205 24 Box Jumps 24/20 24 Wall Balls 20/14 24 Bench Press 195/125 24 Box jumps 24/20 24 Wall Ball Shots 20/14 24 Squat Cleans 145/100 TIME CAP 40 Minutes
Pistols and Rope Climbs
Stength/Core: 3 sets of 10 Monkey Hangs (Third Video -> http://www.idoportal.com/blog/hanging) WOD: AMRAP in 10 minutes 5 T2B 8 Split Jumps 5 min Rest then 5 rounds 10 Pistols (alternating) 1 rope climb 20'
Emma
If you haven't heard yet, we have started a monday/wednesday 5:30-6pm 1/2 hour skills session... Today's 5:30 skills class will focus on the "Kip". Mondays Double Under skills session was pretty awesome, so if you're looking to make some improvements in kipping be sure to show up 🙂 Strength: Ring support 4 x 20 seconds … Continue reading Emma
Run Jump Toss
Strength/Core Work: Hollow holds - 5 x 30 seconds - 1 minute rest in between WOD: 16 Min AMRAP 400m Run 20 Ground-to-Overhead 95/65 20 Box Jumps 24/20
