2014-04-30 Wod

6 Rounds

150m Row

10 Alt DB Snatch, 65/45#

ODD/EVEN: Max Ring Dips/Ring Rows

Rest 1min btwn rounds

Score is Time/Max Ring Dips/Max Ring Rows

2014-04-29 Wod

Skill: Tall Cleans

30/25 cal Airdyne Buy In then

21-15-9

K2E

MBC, 35/20#

Pushups

2014-04-28 Wod

12min AMRAP

700m Hill Run Buy In Then

A: 4 x Thruster Complex (Thruster + 2 STOH + 2 OHL), 95/65#

B: 5 Ball Slams, 50/35# then Max Burpees

Sunday Outline: 4/28-5/4

Mon: Repeat from a wod last week
Tues: Buy-in then decreasing ladder of K2E + MBC + ?
Wed: Ring Dips, DB Snatch, Row
Thurs: Lots of jump rope with Clean Complex every so often
Fri: GHD skill work then strict press + KB Swing AMRAP
Sat: DL @65% 1RM, Ball Slams, Box Jumps
Sun: Open Gym

Good Reads:

http://www.nj.com/independentpress/index.ssf/2014/04/crossfit_veracity_in_summit_an.html

http://www.huffingtonpost.com/2014/04/22/barbell-apparel-denim-jeans-for-athletes_n_5192767.html?ncid=fcbklnkushpmg00000063

2014-04-26 Wod

12min AMRAP Athletes for Autism Partner Wod

700m Hill Run Buy In Then

A: 4 x Thruster Complex (Thruster + 2 STOH + 2 OHL), 95/65#

B: 5 Ball Slams, 50/35# then Max Burpees

2014-04-25 Wod

Skill Work: Muscle Up

13min AMRAP

300m Run

3 DL @ 80% 1RM

7 Ring Dips

2014-04-24 Wod

55 Cal, Airdyne

55 Burpees

55 Cal, Row

Any order you want but each exercise must be completed before moving to the next one

2014-04-23 Wod

1RM TGU

then

100m Sled Push

75 Double Unders

65 Pushups

55 Double Unders

45 OHL, 45/25#

35 Double unders

25 C2B Pullups

15 Double Unders

5 Burpees

2014-04-22 Wod

4 Rounds

1min T2B

1min Push Press, 95/65#

1min Squat Cleans, 95/55#

1min KB Swings (Russian), 28/20 kg

1min Rest

2014-04-21 Wod

Skill Work: Snatch Balance

15min AMRAP

5 Hang Squat Snatches, 95/65#

10 AMSU

15 Box Jumps, 24/20”

EMOM: 2 Pistol Squats

Sunday Outline: 4/21-4/27

Mon: Snatch Balance skill work then Hang Squat Snatch AMRAP
Tues: 1min Stations @ 95/65#
Wed: 1RM TGU + Sled Push (park some where else today please) Chipper
Thurs: Calories and Burpees
Fri: Muscle up skill work then Run + Heavy Deadlift AMRAP
Sat: ATHLETES FOR AUTISM WOD (check Facebook for wod)
Sun: Open Gym at 500p


Good Reads:


http://juliefoucher.com/2014/04/16/on-crossfit-and-risk/


http://bretcontreras.com/finding-your-ideal-squat-depth/

2014-04-19 Wod

Partner Wod:

A: 60m Farmers Carry, 75/55# + 6 T2B (Timekeeper)

B: Balls Slams

must complete 200 Ball Slams between both partners

once complete, both go on 800m run w/ SB (one partner carries at a time)

2014-04-18 Wod

3min Rounds (RRT and go until failure)

15 Wallballs, 20/14#

20 KB Swings (USA), 28/20 kg

10 Pushups (+5 pushups each round)

2014-04-17 Wod

11min AMRAP

3 HSPU

5 Strict Pullups

7 Hurdles, 30/24”

2014-04-16 Wod

Skill work: Muscle Ups

E2MO2M x 8

odd: 250m Row + Max Hang Squat Cleans, 115/75#

even: 65 Double unders (130 single unders) + Max Hang Squat Cleans, 115/75#

2014-04-15 Wod

Skill work: Hollow Body Holds/ Rocks

12min AMRAP

6 Strict DB Press, AHAP (one arm at a time but both arms per round)

12 DL @ 50% 1RM

6 Burpees

Finisher: 50 BBRO

2014-04-14 Wod

Teams of 3

3 Rounds

A: 300m Run (Timekeeper)

B: Zercher Squats, 135/95#

C: Man on Fire Burpees

- B&C are IGYG

- If B drops bar, 15/12 cal airdyne penalty while C holds high plank

Sunday Outline 4/14-4/20

Mon: Team Wod: Outdoor timekeeper, IGYG Zercher and mystery station
Tues: The Return of Tuesdays with Jerry and DL @ 50% AMRAP
Wed: Muscle Up skill work and Hang Squat Cleans after buy-ins
Thurs: HSPU, Pullup, Hurdle AMRAP
Fri: 14.2 with push instead of pull and ___ instead of OHS
Sat: Partner wod 60m Farmers Carry and ball slams
Sun: NO OPEN GYM - HAPPY EASTER!

Good Reads:

http://www.theatlantic.com/video/archive/2013/10/how-a-55-basketball-player-trained-himself-to-dunk/280148/

http://www.drnicksrunningblog.com/what-happens-to-our-foot-when-we-wear-traditional-running-shoes/

2014-04-12 Wod

“Lowell”

800m Run

40 Pullups

40 OHS, 95/65#

40 Burpees

800m Run

Each time you drop off bar: 5 HSPU

2014-04-11 Wod

Skill: Pistol Squats

5 Rounds

200m Run

4 Squat Cleans, 135/95

8 Deadlifts, 135/95

12 AMSUWB, 20/14#

2014-04-10 Wod

Death by Tire Flip +  Jump in and Over

Death by Push Jerk, 115/75# (Start at 5)

(finish one then go to other w/ 1min rest in between)

2014-04-09 Wod

Skill work: Hollow Body Holds/ Rocks

12 AMRAP

4 TGU, 55/35

8 Burpee into T2B

Finisher: 90sec Hollow Body Hold

2014-04-08 Wod

“Cindy”

20min AMRAP

5 Pullups

10 Pushups

15 Air Squats

2014-04-07 Wod

100 Single Unders

90sec Low Plank Hold

80m Ball Throw, 50/35#

70 Lunges (jumping, walking, or reverse)

60 AMSU

50 KB Swings (USA), 24/16 kg

40 Box Jump On and Overs, 24/20”

30 Ball Slams, 50/35#

20 Burpees

10sec One Arm Handstand Hold

Sunday Outline 4/7-4/13

Mon: Chipper w/ 10sec finisher
Tues: Named Girl Wod
Wed: Things that begin with the letter "T"
Thurs: Push Jerk + Tire Flip
Fri: Pistol Squat Skill Work then Squat Clean Wod
Sat: "Lowell"
Sun: Open Gym a 500p!

Good Reads:

http://www.catalystathletics.com/articles/article.php?articleID=37

http://www.wilkwear.com/

http://www.huffingtonpost.com/the-orange-rhino/10-things-i-learned-when-i-stopped-yelling_b_2886161.html

2014-04-05 Wod

13min AMRAP

Buy in: 50 SDLHP, 75/55#

100m Farmers Carry, 75/55# DB each hand

10 MBC, 20/14#

5 Ring Dips

2014-04-04 Wod

EMOM x 15

1st: 1 Bear Complex, 135/95# + 2 Burpees

2nd: 10 C2B Pullups + 2 Burpees

3rd: 100m Row + 2 Burpees

2014-04-03 Wod

Skill: Squat Snatch

12min AMRAP

36 Double Unders

4 Shoot Throughs

12 Pushups

3 OHS, 115/75#

2014-04-02 Wod

3 Rounds in Teams of 3:

A: 20 KB Swings, 32/24 kg (Hybrid) + 5 Burpees (timekeeper)

B: Sled Push, 125/80#

C: 15 T2B (Rest Remaining Time)

2014-04-01 Wod

40-20-10

Push Press, 75/55#

Box Jump, 24/20”

Wallball, 20/14#

400m Hill Run