Monthly Archives: October 2014

10/31/14

Strength
Hang full clean
Split jerk (from the rack)

WOD (for time)
50 Push press (55/75)
40 sit-ups
30 Wall balls (14/20)
20 KBS (35/53)
10 full cleans (65/95)

10/30/14

Gymnastics

WOD
7 minute AMRAP
Power clean
Air squat
(2’s, 4’s, 6’s, 8’s, 10’s….etc)

10/29/14

Skill
Handstands

WOD (for time)
50 double unders
21 front squats
21 push press
21 pull ups
50 double unders
15 front squats
15 push press
15 pull ups
50 double unders
9 front squats
9 push press
9 pull ups

10/28/14

Strength
Hang full snatch
Snatch balance

WOD
12 minute AMRAP
10 KB Snatch (35/53)
10 goblet squat (35/53)
10 KB deadlift (35/53)

10/27/14

Gymnastics session

WOD
10 minute AMRAP
10 double unders
15 kbs (35/53)
20 walking lunges

10/25/14

Team WOD (4 on a team)
For time:
225 Kettle bell swings (35/53)
200 overhead walking lunges (25/45)
175 GHD sit-ups AND/OR T2B
150 box jumps (20/24)
*2 team members can work at the same time, while the other 2 team members must rest

10/24/14

Strength
Hang full cleans
Split jerks (from rack)

WOD
3 rounds for time
20 burpees
5 clusters (75/115)

10/23/14

Gymnastics work
(As with Monday, Thursdays gymnastics work will start immediately at the beginning of class!)

WOD (for time)
“Sprinter”
300M row
15 kbs (53/70)
20 burpees
15 kbs (53/70)
300M row

10/22/14

Skill
Work on a weakness!

WOD (For time)(crossfit.com)
30 box jumps (20/24)
30 C2B
30 KBS (35/53)
30 bar lunges (65/95)
30 T2B
30 push press (65/95)
30 sit-ups
30 wall balls (14/20)
30 burpees
30 double unders

10/21/14

As with our gymnastics work, the next 6 weeks will also include a focus on both snatch (Tuesday) and clean and jerk (Friday). If you are interested in improving both lifts, we highly recommend getting your butt into class!

Strength 
1) Hang Full Snatch 
2) Snatch Balance 

WOD
15 minute EMOM
5 strict pull-ups
5 push-ups
10 air squats