Friday, January 31, 2014

Split Jerk

Split Jerk

1-1-1-1-1




Wipe and Pull

100 Sit-ups
then...
3 Rounds of 
10 Floor Wipers (115/75)
10 Sumo Deadlift High Pulls (115/75)



Jump Over the Box

3 Rounds:

15 Ring Dips
10 Jump Over Box Jumps
5 Thrusters (135/95)




Suicide Sprints

5 Rounds

3 Front Squats (135/95)
2 Thrusters (135/95)
1 Shoulder to Overhead (135/95)
Suicide Sprints on the Spring Floor




Wednesday, January 29, 2014

Dead-lift

For Weight:

Dead-lift

5-4-3-2-1-1-1-1-1






Friday, January 24, 2014

Snatch'n

For time:

1 Snatch (155/105)
30 Jumping Lunges
1 Snatch
20 Bar Over Burpees
1 Snatch
10 Deadlifts
1 Snatch




Thursday, January 23, 2014

Cards of Fitness

Full Deck of Cards:

Diamond = Dive Bomber Push-ups
Spade = Jumping Squats (45/35)
Heart = Chin-ups
Club = Russian KB Twists




EMOTM Bear

EMOTM for 12 minutes:

2 Rounds of 

Power Clean (135/95)
Front Squat
Push Press
Back Squat 
Push Press



Wednesday, January 22, 2014

Marguerita

50 Reps for Time:

Burpee/Push-up/Jumping Jack/Sit-up/Handstand



Tuesday, January 21, 2014

WOD #1 from 2010 NW CrossFit Regionals

3 Rounds for Time:

10 Overhead Squats (135/95)
50 Double Unders




Friday, January 17, 2014

Bring Sally Up

When the song says "Sally up" move up
When the song says "Sally down" move down

Push-ups
Back Squats (115/75)







Heavy High Pulls

5 Rounds for Time

3 Sumo Dead-lift High Pulls (135/95)
20 Box Jumps



Lunge Time

4-4-4-4-4-4-4

Lunge Walk






Monday, January 13, 2014

Whats Your Max???

Three Attempts for Max Effort at:

Wall Ball Shots
Toes to Bar
Double Unders




Muscle-ups

For Time:

5 Muscle-ups
50 Squats
4 Muscle-ups
40 Squats
3 Muscle-ups
30 Squats
2 Muscle-ups
20 Squats
1 Muscle-up
10 Squats


Push/Pull

AMRAP in 7 minutes:

3,6,9,12,15,18.....

Push Jerk (115/75)
Pull-ups



BW Back Squats

3 Max Effort Attempts:

Bodyweight Back Squats for Reps



Tuesday, January 7, 2014

Gymnastics Skillz

For Form:

Vault:
Squat On, Strait Jump, Donkey Kicks, Front Handsprings

Rings: 
Invert, Inverted Pike, Swings, Backward Roll to Support, Inverted Pike to Support