Monthly Archives: October 2013

Friday, November 1, 2013

WARM UP PVC Mob 2 Rounds 10 BB good mornings Jog 100m 10 BB squats Jog 100m 10 Tuck Jumps Jog 100m STRENGTH Deadlifts 3-5-5-7-7 Fitness: Lightweight, focus on form Performance: Moderate Competition: As heavy as possible ~ 75-80% (try … Continue reading

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Thursday, October 31, 2013

WARM UP PVC Mob Jog 400m 2 Rounds: 10 Burpees 10 Sit-ups 10 Jumping Jacks SKILL SESSION Pistols/Double Unders/L-Sits 3×5 Pistols each legs 3xME Double Unders in :30 3xME L-sits Fitness: Pistols = hold pole; Single Unders; L-sits = Sit-ups … Continue reading

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Wednesday, October 30, 2013

WARM UP PVC Mob Row 500m 20 Air Squats 20 Walking lunges with hip stretch 2 rounds: w/ empty BB 5 Snatch grip deadlifts 5 Hang Muscle Snatch 5 Overhead Squats OLY 5 x 2 Power Snatch + 1 Snatch … Continue reading

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Tuesday, October 29, 2013

WARM UP PVC Mob Jog 200m 2 Rounds: 10 Supermans 10 Push Press w/ empty BB 20 Straight leg sit-ups SKILL HS Holds and HSPUs Fitness: Work on kicking up to wall or wall climbs Performance: Work on kipping HSPU … Continue reading

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Monday, October 28, 2013

Monday 10/28 WARM UP PVC Mob Jog 400m 2 Rounds: 10 Squat hops 5 Caterpillars 10 Leg Swings STRENGTH Back Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% Fitness: Lightweight, focus on form Performance/Competition: Follow %’s METCON Row … Continue reading

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Sunday, October 27, 2013

11:00am = Yoga for CrossFit 12 noon – 2:00pm = Open Gym

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Saturday, October 26, 2013

8:30am = yoga for CrossFit 9:15am = Songs WOD Warm Up: Push It! by Salt n’ Peppa (4:29) Single under jump rope until it says “Push It” = burpee Perfect score = ~ 40 burpees Strength: Flower by Moby (3:25) … Continue reading

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Friday, October 25, 2013

WARM UP PVC Mob Jog 400m 2 Rounds: 10 Burpees 15 Empty BB deadlifts 20 straight leg sit-ups STRENGTH Strict Press 5-5-5 Push Press 3-3-3 Fitness: Lightweight Performance: Moderate weight Competition: As heavy as possible METCON 5 Rounds: 10 Alternating … Continue reading

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Thursday, October 24, 2013

wod 10.23.13   WARM UP PVC Mob Row 500m 3 Rounds: 10 empty BB Good mornings 10 Lunge stretch steps 10 Tuck Jumps OLY 1 RM Snatch All groups: perform 3-4 warm-up sets of 2-3 reps , then take 3-5 … Continue reading

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Wednesday, October 23, 2013

WARM UP PVC Mob Jog 200m 2 Rounds: 20 KB Swings 10 Jumping Squats SKILL Max Height Box Jump All groups: As high as possible METCON Buy In: Row 30 Calories 15-9-6-3 Hang Cleans Push Jerks Cash Out: 30 Burpees … Continue reading

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