WOD

Friday 10-31-14

****Happy Halloween****

*New Class*

9:00 am M, W & F

Warm Up:

Coach’s Choice

Skill:

Double Under

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat (205/145)
10-20-30-40-50-60-70-80-90
100 Double Under

After Bash:

T-Spine Smash w/ Peanut & Plate

Travel WOD:

 

10 to 1 by 1 of Weighted Squats (bear hug suitcase)
10 to 100 by 10 of Jumping Jacks

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Thursday 10-30-14

*New Class*

9:00 am M, W & F

Warm Up

Coach’s Choice

SKILL

Wall Ball

WOD

“Karen”, for time
150 Wall Ball (20/12)

After Bash

Tabata Core work

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

Travel WOD

150 DB thrusters

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Wednesday 10-29-14

*New Class*

9:00 am M, W & F

Warm Up  CrossFit Warmup

SKILL  Pull-up

WOD  Four rounds for time:
200-meter Run
20x Pull-up
200-meter Run
20x Pushup
200-meter Run
20x Sit-up
200-meter Run
20x Squat

After Bash  Recover

 

Travel WOD   Four rounds for time:
200-meter Run
20x Pull (i.e., Rows, Pull-downs, Pull-ups, etc.)
200-meter Run
20x Pushup
200-meter Run
20x Sit-up
200-meter Run
20x Squat

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Tuesday 10-28-14

*New Class*

9:00 am M, W, & F

 

Warm Up

Push Press
3-3-3-3-3

SKILL

GHD Sit-up

WOD, for time:
25x GHD Sit-up
1x Muscle-up
20x GHD Sit-up
2x Muscle-up
15x GHD Sit-up
3x Muscle-up
10x GHD Sit-up
4x Muscle-up
5x GHD Sit-up
5x Muscle-up

After Bash

Hip and Shoulder Mobility

Travel WOD

 

For time:
25x Strict Sit-up
5x Pushup
20x Strict Sit-up
10x Pushup
15x Strict Sit-up
15x Pushup
10x Strict Sit-up
20x Pushup
5x Strict Sit-up
25x Pushup

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Monday 10-27-14

*New Class*

9:00 am M, W, & F

Warm Up

Snatch, heavy single

SKILL

Snatch

WOD

Seven rounds:
35x Double Under
1x Snatch*

*Make one snatch attempt per round.

This workout is scored by the load used.

Then, three rounds; rest amply between rounds:
Max Strict Chin-up

After Bash

Shoulder Mobility

Travel WOD

Seven rounds:
35x Double Under
3x Standing Long Jump

 

Then, three rounds; rest amply between rounds:
Max Pull (i.e., Row, Pull-down, Pull-up, etc.)

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