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10/31/14


Main – CrossFit

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General Warm up

500m Row

25 Lunges

20 Air Squats

10 Thrusters, 45/35#

Power Clean & Push Jerk (4×5@80% of 5RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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HALLOWEEN WOD

Main – CrossFit

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General Warm up

Run 3 legged 200m

Warm-up

CrossFit Dodgeball

Metcon (Time)

For Time:

31 deadlifts 135#/95#

31- goblet squats 24/16kg medicine ball

31 burpees

31 sit-ups holding medicine ball 24/16kg

31 ounces Beer

31 pull-ups

31 OH Walking lunges with 24/16kg medicine ball

31 push-ups

31 double unders

31 KB Swings 24/16kg

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10/29/14

Main – CrossFit

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General Warm up

400m Run

20 Jumping air squats

10 Hollow and Arch on pullup bar

5 Strict Handstand Pushups or ring pushups

Back Squat (4×5 @ 80% of 5RM)

Metcon (Time)

1:00 Nose & Toes Hold (or 50′ HS Walk)

Then:

21-15-9

Deadlift, 225/155#

Push Press, 95/65#

then:

1:00 Nose & Toes Hold (or 50′ HS Walk)

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10/29/14

Main – Competitors Training

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Back Squat (8×4 Across)

Metcon (AMRAP – Reps)

TEAM WOD

With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):

6 minutes of Farmer’s Carry, as heavy as possible, for max distance

6 minutes of Sled Drag, bodyweight, for max distance

6 minutes of Ski Erg, for max calories

6 minutes of Cleans, 155/105, for max reps

6 minutes of Assault Bike for max calories

6 minutes of Stone Shoulders or Medball Cleans as heavy as possible for max reps

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10/28/14

Main – CrossFit

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General Warm up

50 DU’s if you can do 50 unbroken, do 100

25 Lunges

20 Shoulder press

10 Strict Pullups

5 pistols each leg

2 Position Clean + 1 Jerk (5X1 @ 80% (of max for the complex) + Jerk)

One Full clean from the hang at the top of the knee, then without letting the bar go, one full clean from the hip power position. Both are full squat. Then finish with a Jerk.

Metcon (Time)

2X800m Run with 20/14# Med. Ball – rest 2:00 after each

then…

800m Run (no med ball)

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10/28/14

Main – Competitors Training

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Metcon (Time)

For time:

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

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10/27/14

Main – CrossFit

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General Warm up

500m Row

25 Overhead Squats, 45/35#

20 Second Nose and Toes

20 Situps

Pause Snatch (5×2 @80% of 2RM (3 count pause at the knee))

Metcon (AMRAP – Reps)

3 Rounds of:

3 T&G Full Snatches (use 80% of 3RM)

then:

5:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

*score is total KB Snatches*

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10/27/14

Main – Competitors Training

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Back Squat (6×6 across)

Metcon (Time)

For time

7-6-5-4-3-2-1 Muscle ups

14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

3-6-9-12… of:

Power Cleans, 135/95

Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Score is rounds completed, plus repetitions.

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10/25/14

Main – Competitors Training

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Deadlift (10)

Deadlift (8)

Deadlift (6)

Deadlift (4)

Deadlift (2)

Metcon (Time)

Teams of 2 complete:

(1 athlete works at a time):

40-30-20-10 of:

Power Snatches, 95/65

Box Jump Overs, 24/20

Immediately followed by:

40-30-20-10 of:

Overhead Squats, 95/65

TTB

Immediately followed by:

40-30-20-10 of:

Wall Balls, 20/14

Burpees

()

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10/24/14

Main – Competitors Training

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Front Squat (10×3, Across)

Metcon (Time)

For time:

10-8-6-4-2 Clean and Jerk, 135/95

2 rounds of “Cindy” after every set

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