“thursday 4.17.14”1921013 426934777450767_373527689_o

 Gym will be closed on Sunday.

Warm-up:

          dynamic

Skill:

           ttb

Strength:

        weighted push-up plank hold: 4x 1min

        ring rows: 4x15

WOD:

         3 rounds 

         (1min each)

         burpees

         ttb

         rkb swing

         rest

Read more: thursday 4.17.14
 

“wednesday 4.16.14”

IMG 3773

Warm-up:

          dynamic

Skill:

           power clean

Strength:

        power clean: 7rm tng

        M.E. broad jump: x6 attemps 

WOD:

         21-15-9

         power clean (7rm) 

         box jump (30/24)

Read more: wednesday 4.16.14
 

“tuesday 4.15.14”

1978478 426934860784092_14678028_o

Warm-up:

          10 push ups + 5 pull-ups + 10 tuck jumps x 2

Skill:

           push jerk

Strength:

        push press + push jerk: build to heavy complex

        chin-up: 3xme

WOD:

         4 rounds

         8 s2oh (135/95)

         10 burpee bar hops

         30 double unders

Read more: tuesday 4.15.14
 

“monday 4.14.14”IMG 3902

Warm-up:

          snatch

Skill:

          snatch

Strength:

        1)front squat: 1rm

        2)back squat: 3x3

WOD:

        10 OTM

        2 snatches (ascending)

Read more: monday 4.14.14
 

“friday 4.11.14”1962049 467981093332015_7591294504776099625_o

Warm-up:

          dynamic

Skill:

           HSPU

Strength:

       1) push press: 5x5

       2)a. hspu 4x12 

          b. rkb swing: 4x25 unbroken 70/53       

WOD:

         3 rounds (3min on 1min off)

         8 v-ups

         8 box jumps(24/20)

         8 ring dips/bent dips no band

         (this should be a 3- three minute sprints, modify accordingly)

         

Read more: friday 4.11.14
 

“thursday 4.10.14”

IMG 3821

Warm-up:

          dynamic

Skill:

           hang squat clean

Strength:

        hang squat clean + squat clean: heavy 1

WOD:

         Death by squat clean @BW

Read more: thursday 4.10.14
 

“wednesday 4.9.14”

IMG 3801

Warm-up:

          dynamic

Skill:

           TGU/DB Snatch

Strength:

        turkish get-ups: 3x3ea

        hollow rock: 4x20        

WOD:

         6 rounds

         200m run

         12 db snatches (total) heavy

Read more: wednesday 4.9.14
 

“tuesday 4.8.14”10014071 467981889998602_195110736672624599_o

Warm-up:

          2x 8 push-ups + 15 rev band flys

Skill:

           double unders

Strength:

        bench press: 5x3

        kruc rows:3x20 

WOD:

         7 amrap

         10 pull-ups

         40 double unders

Read more: tuesday 4.8.14
 

“monday 4.7.14”

IMG 3813

Warm-up:

          dynamic

Skill:

           deadlift/ bs fail

 

WOD:

         CrossFit Total (45 min total)

         Back squat: 1rm

         press: 1rm

         DL:1rm

Read more: monday 4.7.14
 

“friday 4.4.14”

IMG 3775

Warm-up:

        2x 8 thruster + 8 dl (light weight)

Skill: snatch  

Strength:

        snatch: 8rm power snatch 

WOD:

         21-15-9

         deadlift (225/145)

         thruster (135/95)

Read more: friday 4.4.14
 

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