WOD Thursday, 15 November 2012 03:27

Skill work: 10 minutes of handstand practice

Rest 5:00, then

Row 750 meters

Rest 4:00

Row 750 meters

Immediately after the first 750m, begin a 4:00 AMRAP of double unders. Basically, there is no actual "rest" for the duration of this WOD. Enjoy yourselves.


WOD Wednesday, 14 November 2012 05:11

Strength

1a) 3XME Bench Press @ 85% of max – rest 75 sec.
1b) 3XME Strict Pullups @ 75% of max – rest 75 sec.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Back Squats @ 255/115#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.


WOD Tuesday, 13 November 2012 03:55

"Ralph"

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Scale for the rope climbs will be pullups.

Since we were closed on Veteran's Day, I thought it would be a good idea to do a hero WOD just in case anybody (like me) didn't get around to one yesterday.


WOD Saturday, 10 November 2012 04:58

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#

Rest 1:1


WOD Friday, 09 November 2012 04:53

BB Gymnastics: (for experienced Oly lifters)

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.

Once again, we would like to thank Outlaw Crossfit for being straight up awesome at programming.


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

crossfit logo

 

gwod

cfe-logo