WOD

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29
Jul

Wednesday, June 25 2014

CrossFit WOD

A. Work up to a Heavy Snatch + OHS – 15 minutes

B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65)

* in between each round – 10 Pistols (alternating)

C. NFT – 200 crunches

Endurance

Tabata Thruster (45/35 – hold bottom of squat during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Good Morning (45/35 – hold bottom during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Lunges (45/35 – hold bottom of lunge during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata OHS (45/35 – hold bottom of squat during rest), then 400 Meter Run

29
Jul

Monday, June 23 2014

CrossFit WOD

A. Back squat 10 – 10 – 10

Pendlay Row 10 – 10 – 10

B. 5 rounds for max reps

1:00 Ring Row

1:00 Pull-up (choice of pull-up)

1:00 REST

C. Tabata V-up :20 work/:10 rest (v-up/hollow rock)

Endurance

A. 5 Rounds (vested)

3:00 of work:

5 Bear Complex (45/35)

200 m run

40 m bear crawal

1:00 REST

B. 10:00 EMOM – 20 meter sprint, increase by 20 m each minute

29
Jul

Saturday, June 21 2014

A. “FRAN”

21 – 15 – 9

Thrusters (95/65)

Pull-ups

or

” Heavy FRAN”

15 – 12 – 9

Thrusters (135/95)

C2B Pull-ups

B. NFT – 4 rounds

50 crunches + 1:00 plank