Monthly Archives: May 2015

6/1/15

 

Strength

Back squat (pause)

 

WOD (thanks comp training!)

(12 minute AMRAP)

100 Double unders

25 Lateral Barbell Burpees

30 Clusters, 135/95

25 lateral barbell burpees

10 Muscle ups

One year ago Hayley and Nick tied the knot. So to commemorate, we are doing a partner WOD at 11am full of sharing and caring.

 

2014m run buy-in

5 Burpees

30 Chest-to-bar

5 Burpees

30 Thrusters 75/115

5 Burpees

30 Box Jumps (20/24)

5 Burpees

30 Power Snatch 75/115

5 Burpees

30 Deadlifts 75/115

5 Burpees

30 Partner Wall Balls (14/20)

 

Each partner completes the Burpees, the rest is shared… Just like love!

5/29/15

 

Strength

Hang full cleans (below knee)

 

WOD (for time)

27-21-15-9

Hang full cleans

Over the bar burpees

 

5/28/15

 

Strength

Front Squats (1+ 1/4)

 

Gymnastics

Test

 

WOD (9 min AMRAP)

15 Wall Ball

7 Power cleans (85/125)

5 MedBall Sit Up

 

5/27/15

 

Strength

Strict press

Jerks

 

WOD

“Rankel” (crossfit.com)

20 minute AMRAP:

6 deadlift (225)

7 Burpee pull-ups

10 Kettlebell swings (70)

Run 200 meters

5/26/15

 

Strength

Snatch balance

Hang snatch (below knee)

 

Gymnastics

Test

 

WOD (for time)

75 overhead squats (55/75)

5/25/15

 

Strength

Back squats (pause)

 

WOD (for time)

6 rounds

400m Run

21 KB Swings

15 Burpees

9 Box Jumps

5/23/15

 

Partner WOD (for time)

100 Sit Ups

100 Box Jumps

“Double Grace” (75/105)

100 Double Unders

100 Sit Ups

5/22/15

 

Strength

Hang cleans

 

WOD (for time)

“Nancy”

5 Rounds

400m Run

15 OHS (65/95)

5/21/15

 

Strength

Front Squats

 

WOD (for time)

50 Walking Lunges

40 Med Ball Sit Up (14/20)

30 Pull Ups

20 Box Jumps

10 Clusters (85/115)