CrossfitWOD

Mon - Sep 01, 2014 : September Pain Storm
Painstorm55

“Stairway to heaven”
50-40-30-20-10 Squats
45-35-25-15-5 Pushups
Run 400m
40-36-32-28-24-20-16-12-8-4 DB snatch (L/R)
Run 400m
30-24-18-12-6 Box Jumps
27-21-15-9-3 Pull ups
Run 400m
20-16-12-8-4 Dumbbell burpee, hang squat clean, thrusters
18-14-10-6-2 Ring dips
Run 400m
10-8-6-4-2 HSPU’s
9-7-5-3-1 Pistol (1 rep = L,R)
Run 400m

Strength:
"WEEK 3"
2sn pulls+2 sns 73% 2x4
78% 3x4

sn bal 80% 2x3
85% 3x3

clean shrugs 125% 5x5

Back Squat: 5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Fri - Aug 29, 2014 : Snatching on a Friday
Gosling_8

On-Ramp
Snatch Tech.
*THEN*
400m Run
15 Pwr Snatches
400m Run

CrossFit:
7x1 Power Snatch
*THEN*
800m Run
30 Power Snatches (95/65)
800m Run

CrossFit +:
30 min Swim
or
10min Row/10min Bike/10min Run

Thu - Aug 28, 2014 : Labor Day Hours!!!
Ttb2

ATTENTION!!!!
On September 1st (LABOR DAY) we will have one class at 9a.m.

On-Ramp
25-20-15-10-5
KTE
Jump Rope

CrossFit:
4x10 Ab Roll Outs
*THEN*
50-40-30-20-10
TTB
DU

CrossFit +:
Flight Simulator to 30 and back down
*THEN*
50 Hip Ext.
200m Run
40 Pistols
200m Run
30 HSPU
200m Run
20 WB
200m Run
10 Wall Walks
200m Run

Wed - Aug 27, 2014 : Benchmark Wednesday!
Clean-meme

On-Ramp
Hang Clean Tech.
*THEN*
3 Rounds
12 DL
9 Hang Cleans
6 STOH

CrossFit:
1 RM Hang Clean
*THEN*
"DT"
5 Rounds
12 DL (155/105)
9 Hang Power Cleans
6 STOH

Tue - Aug 26, 2014 : 21-15-9 chipper
Images

On-Ramp
Back Squat Tech.
*THEN*
15-12-9
Thrusters
SDLHP
Burpees
WB

CrossFit:
5x5 Back Squat
21-15-9
Thrusters (75/55)
SDLHP (75/55)
Burpees
WB (20/14)

CrossFit +:
10s:20s:30s Holds
-Ring Support
-Deep Ring Support
-False Grip Pull Up

For time:
50pistols
40 push-ups
30 WB (20/14)
20 Ring Dips
10 HSPU
5 MU

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