Monthly Archives: January 2013

Friday, February 1, 2013

Speed/stamina: 800m run for time MetCon:  Kick Start 1-10 c&j (95#/65#) 10-1 burpee box jumps (24”/20”) After Party:  10 tire flips 6:30pm Advanced WOD 20:00 time cap: Fran (21-15-9 thrusters (95#/65#); pull ups) 1 mile run Diane (21-15-9 deadlifts (225#/155#; … Continue reading

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Thursday, January 31, 2013

Skill:  3:00 max sit ups (scored on board) MetCon: No Limits 4 (no Rx, no score) 1:45 on; :15 rest x 4 cycles.  Rest 1:00 between cycles. db thrusters (max weight 40#/25#) renegade rows (push up/row/row) db chest press on … Continue reading

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Wednesday, January 30, 2013

Mobility: partner hamstrings pnf stretch (3 x :07 hold per leg) Strength:  max unbroken kb swings (70#/53# or heavy) MetCon: SAMCRO 400m run 5 ohs (115/#75#) 10 box jumps (30”/24”) 15 deadlifts 800m run 15 deadlifts 10 box jumps 5 … Continue reading

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Tuesday, January 29, 2013

Skill:  pistols work; sets of 3 x 10 alternating “Barbara” – 30:00 cut off; scale for rounds 5 rft; 3:00 MANDATORY rest between rounds 20 pull ups 30 push ups 40 sit ups 50 squats After party:  none

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Monday, January 28, 2013

Mobility: pigeon stretch skill:  kipping t2b; sets of 3 x 10 MetCon: “Huy’s Revenge” 4 rft: 5 squat clean (155#/110#) 10 t2b 50 du after party: 3 x 25 sit ups

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Sunday, January 27, 2013

Open Gym noon to 2:00pm

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Saturday, January 26, 2013

8:30- 9:15am = Yoga for CrossFit 9:15am Team WOD A Thousand Points of Light – 2 person teams 1,000m jump rope run relay (5 x 200m) 1,000 turns of the jump rope – whole team moving at once 1,000# ground … Continue reading

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Friday, January 25, 2013

Skill:  3 x 1:00 hs holds; 1:00 rest MetCon:  Hot Minute 5 rft: 5 thrusters (135#/95#) 10 ring dips ~50m bear crawl (end of concrete and back) after party:  25 sledge swings per side 6:30pm Advanced WOD Main site 11/07/12 … Continue reading

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Thursday, January 24, 2013

Skill:  kipping pull ups and bar mu MetCon: No Limits 3 3:00 jumpropes (su or du, must keep jumping) 2:00 squats 1:00 sit ups X 4 – no rest Keep track of squats and sit ups.  Try to keep same … Continue reading

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Wednesday, January 23, 2013

mobility:  shoulder external rotation strength/skill:  single db ohs 3 x 3 each arm MetCon: AMRAP in 15:00 5 deadlifts (185#/135#) 10 barbell push ups 15 du after party:  100 ab mat sit ups

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