“thursday 10.30.14”

http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

Warm-up:

coaches chioce

Skill:

hand stand

Strength:

10 otm

odd: 40 double unders

even: 15 sit-ups 

WOD:

 

"Marguerita"

50 reps for time

 

 

 

 

 

 

Read more: thursday 10.30.14
 

“wednesday 10.29.14”

 

Warm-up:

5 clean pulls + 5 clean deadlifts + 5 squat cleans + 5 power snatches + 5 squat snatches

Skill:

jerk

Strength:

S. Clean & jerk - 77% (3x1)

Clean pull - 95% of clean (3x3)

Clean deadlift - 103% of clean (3x3)

 

WOD:

4 amrap

8 c2b

1 squat snatch @70%

1 power snatch

rest 4 minutes

4 amrap

8 c2b

1 squat snatch @70%

1 power snatch

 

 

 

 

Read more: wednesday 10.29.14
 

“tuesday 10.28.14”

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 Rumor has it you ladies killed it. Congrats.

Warm-up:

mobility

Skill:

           ohs

Strength:

ohs squat: 3 @50%/ 3 @60%/ 3 @ 70% of 1rm

                 

WOD:

3 rounds

500m row ME rest 3-7min

 

 

 

 

Read more: tuesday 10.28.14
 

“monday 10.27.14”

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(This picture represents the time I was most proud of my dad.)

While some kids heroes are athletes, my heroes growing up were my parents. One of those two is celebrating a birthday today.

Happy B-Day D$!

  

Warm-up:

dynamic/ coaches choice

Skill:

snatch pull

Strength:

Snatch - 77% (3x1)

 

Snatch pull - 95% of snatch (3x3)

 

WOD:

5 Rounds

200m

3 front squats @75%

 

 

 

 

 

Read more: monday 10.27.14
 

“friday 10.24.14”

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Warm-up:

jerk/2 position clean

Skill:

Jerk

Strength:

 

Jerk - max for day; 80% of that(3x1)

2-position clean (floor, mid-thigh) - 65% x 3 sets

 

WOD:

 

4 rounds 

 

7 s2oh (185/135) 

 

10 burpee bar hops

 

 

 

 

 

Read more: friday 10.24.14
 

“thursday 10.23.14”

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I would like to thank Mark for holding down the 6am class yesterday morning. When the coach could not make it, he opened up shop and ran the class.

Warm-up:

coaches choice

Skill:

dragon flys

Strength:

dragon flys: 5x3

 

supermans: 3x15

 

WOD:

20 amrap

 

10 push-ups

 

20 rkbs 70/53

 

40 double unders

 

 

 

 

 

Read more: thursday 10.23.14
 

“wednesday 10.22.14”10687856 854211054603185 3640044853487982069 o

 

Warm-up:

clean and jerk/clean pull/clean deadlift

Skill:

clean and jerk

Strength:

1) Clean & jerk - 75% (3x1)

2) Clean pull - 90% of clean (3x3)

3) Clean deadlift - 100% (of clean) (3x3)

 

WOD:

OTM 16

odd: back squat: 3 @ 75%

even: rest

 

 

 

 

Read more: wednesday 10.22.14
 

“tuesday 10.21.14”10704222 854213414602949 4841546755909550325 o

 

Warm-up:

MOBILITY

Skill:

OHS

Strength:

ohs: 1rm/ mobility 

WOD:

@ 0:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

@ 7:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

@ 14:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

 

 

 

 

Read more: tuesday 10.21.14
 

“monday 10.20.14”

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 No excuse for not being warm when you enter class!

Warm-up:

snatch/snatch pull/ snatch DL

Skill:

snatch/snatch pull/ snatch DL

Strength:

1) Snatch -3x1 @ 77% 

2) Snatch pull - 95% of snatch (3x3) 

 

3) Snatch deadlift - 103% of snatch  (3x3)

 

WOD:

Diane

21-15-9

deadlift (225/155)

hspu  

 

 

 

 

Read more: monday 10.20.14
 

“friday 10.17.14”10661807 849481815076109 2793473504582552687 o copy

 

Warm-up:

          coaches choice

Skill:

           dl / power clean

Strength/WOD:

15 min establish 1rm deadlift

2 amrap

burpee box jump (no hip extension) (24/20)

rest 2 min

2 amrap

burpee box jump (no hip extension) (24/20)

rest 8 min

10 min to establish 1rm power clean

 

 

 

 

 

Read more: friday 10.17.14
 

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