Month: August 2015

150901 – “CFT”

  (Compare to 150530, 141125, 140828)   Warm up: 400m Run Dynamic warm up   “CFT”: While maintaining perfect form: 15 mins to find 1RM- Back Squat 15 mins to find 1RM- Strict Press 15 mins to find 1RM- Deadlift   Mobility: Ham Floss Glute LAX Shoulder LAX

150831 – “Amanda”

    (Compare to 141114, 140214, 130508) Warm up: Dynamic Warm ups 10 O/H Squats with Dislocates Snatch Pull Breakdown   Skill/Strength: Black: 7×2 Squat Snatch Red: 7×2 Clean & Jerk   WOD: “Amanda” Competition & Rx: 9,7,5 Reps for time of: Muscle-ups Squat Snatch Scaled: 15, 12, 9 Reps for time: Deadhang Pull-ups Push-ups …
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150829 – Sat WOD

    9am Team WOD: 14 Min AMRAP: In teams of 6: 14 Deadlifts (275/185) 14 Box Jumps (24/20) *While Rowing Max Calories Cash out: Flip Tires 50’ , Stack Tires, Carry Stones 50’. *Stones will weigh 50#, 70#, 115#, 145#, 175#.   11am WOD: 14 Min AMRAP: 14 Deadlifts 14 Box Jumps 200’ Run

150828 – WOD

  Warm up: 400M Run Obstacle Warm up   Skill/Strength: Black: Max Sled Pull+Push Red: 5×3 Snatch Grip Push-press   WOD: 20 Rounds of: Competition: 30 Seconds to complete 2 Burpee Muscle-ups then max wallball shots 30 Seconds rest Rx: 30 Seconds to complete 3 Bupee C2B Pull-ups then max wallball shots 30 Seconds rest …
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150827 – WOD

    Warm up: 3 Min DU challenge Straddle hip-opener   Skill/Strength: Black: 5×3 O/H Squat Red: 5×5 Bent Over Row   WOD: 3 Rounds for time: Competition: 15 Front Squat (165/115) 15 T2B 15 Cal Row Rx: 15 Front Squat (135/95) 15 T2B 15 Cal Row Scaled: 15 Front Squat (50% of 1RM) 15 …
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