Wednesday

MAX EFFORT

BACK SQUAT 5,3,1

!!!!!CORRECTION!!!!!!
WOD:
6 rounds of
14 kettlebell snatches 52/35lb
run 50m
15 push ups
run 50m

Tuesday

Bella, my future CrossFitter...

MAX EFFORT/SKILL DEVELOPMENT

Clean and Jerk 5,3,1


WOD:

5 rounds of
9 Dumb-bell Hang Clean (with squat) 40/25lb
9 Dumb-bell push/split jerks 40/25lb

Monday

MAX EFFORT- Over Head Squat x1


WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments

Friday

WOD:

4 rounds of
run 600m
2 minutes of double unders (max effort)

The workout is scored as so: The total number of double unders in all 4 '2 minute' rounds, is deducted from the 4 600m run times. The smaller the number the better.
The '2 minute' of DU's will start the moment the athlete returns from the run, the run timer will be a separate timer and will be continuosly running. The 4 '2 minute' rounds will not be included in the total 'time' of the WOD, so a total of 8 minutes plus the total of DU's will be deducted from the 600m times.

post score to comments.... or just take a picture of it on the whiteboard as seems to be the trend.

Thursday

This is the workout the actors from the movie '300' used to measure how in shape they were. This WOD has been featured in many fitness magazines and has been done by many gym enthusiasts in and outside of CrossFit. We wont do this workout often but because of demand we will today. The fastest actor did this WOD I believe in about 19 minutes.


WOD-
The '300'

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Knees to elbows- 50 reps
Snatch 36lbs Kettlebell - 50 reps
Pullups - 25 reps

Wednesday

Skill/WOD

Starting with a light weight (even a PVC stick is authorized) perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. You may add weight when all 4 lifts are completed 3 times without a miss. If an athlete misses a lift they have to repeat that round.

Athletes will have 25 minutes to complete 3 rounds with their heaviest weight. A re-grip is allowed, a rest is allowed but only after a round is completed.
This is not a race for time but a goal to perfection of the snatch.

Tuesday

PLEASE TURN IN YOUR ORDER FORMS FOR THE GRASS FED BEEF

Skill Development:
Gymnastics


WOD:

5 rounds for time
7 thrusters 95/65lb
7 burpees
7 Sumo Deadlift High pull 95/65

Post times to comments