Monthly Archives: September 2014

10/1/14

Strength
Front Squat
5-5-5-5-5-5-5

WOD
10 Min AMRAP
8 Hang Power Clean (105/155)
16 Wall Balls

9/30/14

Strength
Strict Press 5×5

WOD
20 Min AMRAP
5 Push Ups
5 Box Jumps
5 Double Unders
5 Burpees
Then 10’s, 15’s, etc.

9/29/14
strength
back squat
9-9-9-9
WOD (15 minute EMOM)
1 Deadlift
2 Power Clean
1 Push/Split Jerk

9/27/14

Partner WOD (for time)
For time:
100 Air squats
90 double-unders
80 sit ups
70 burpees
60 wall balls
50 push-ups
40 jumping lunges
30 Kettle bell Swings
20 Toes to bar
10 wall walks/rope climbs/muscle-ups (your choice)

9/26/14

Strength
Back squats
7-7-7-7-7

WOD
2 rounds for time
25 pull-ups
25 kbs (35/53)
25 box jump overs
25 deadlifts (105/155)

9/25/14

Strength
Push press
3-3-3-3-3

WOD (20 minute AMRAP)
5 C2B
10 push-ups
15 OHS (65/95)
20 wall balls (14/20)
25 double unders

9/24/14

Strength
Front squats
5-5-5-5-5

WOD
21-15-9
T2B
Sit-ups
*30 second plank after each set

9/23/14

Strength
Strict press
5-5-5-5-5

WOD (for time)
“CrossFit 540”
50 overhead lunges (45/25)
40 pullups
30 thrusters (65/95)
20 burpees
10 Full cleans (95/135)

9/22/14

Strength
Back squat
9-9-9-9

WOD
10 – 4 minute intervals of….
Prepare for anything and see you all tomorrow!

9/20/14

Partner WOD (for time)
800m run (400m relay)
60 over the bar burpees
50 front squats
40 push jerks
30 power snatch
40 push jerks
50 front squats
60 over the bar burpees
800m run (400m relay)

Cond. (55/75)
Rx (65/95)
Adv (95/135)