9/30/14 WOD


Main – CrossFit

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Power clean + hang power clean (4×2 @75%)

Hang Nail (Time)

10-8-6-4-2
Hang Power Clean (135/95lb)

4-8-12-16-20
Toe to bar

10 HPC
4 T2B
8 HPC
8 T2B
6 HPC
12 T2B…

10 min cap

9/29/14 WOD


Main – CrossFit

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Front Squat (3×7@75%)

Half Kneeling single arm DB/KB Press (3×8 each arm)

Jelly (2 Rounds for reps)

4 min AMRAP
3 front squat 135/95lb
6 box jumps (24/20in)

Rest :90

4 min AMRAP
4 alternating pistols
6 box jumps (24/20in)

9/27/14 WOD


Main – CrossFit

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Donkey Teeth (AMRAP – Reps)

15 min AMRAP
Partner (male/female)

100 DU
80 cal on rower
60 pull ups
40 thrusters (95/65lb)

9/26/14 WOD


Main – CrossFit

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Banded lifts (3×6 (half kneeling) each)

Single arm waiters carry (3x100ft each)

Metcon (No Measure)

3 RNFT

10 ring dips
15 reverse crunches
:45 side plank each side
10 band pull aparts (slow)

9/25/14 WOD


Main – CrossFit

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Pull-ups (7×3 (weighted if possible, build each set))

Lurong Living Triple Tester WOD (AMRAP – Reps)

11 min AMRAP

ladder by 3
(3-6-9-12-15-18-21…)

WBS (Men: 20,14,14 Med ball clean; Women: 14,10,10 Med ball clean)

Box Jump (Men: 24,20,16in/ Women: 20, 16,12in)

Deadlift (Men: 115,105,95lb/ Women: 75, 65,55lb)

9/25/14 STAPLES


Main – STAPLES HQ

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Metcon (AMRAP – Reps)

Partner Ladder by 2

2-2,4-4,6-6,8-8,10-10…
12 min AMRAP

Squat Jumps (air squat scaling option)
Burpee

*After each partner completes their reps, they will each perform a 20m shuttle sprint

2-2; 2-2; shuttle sprint
4-4; 4-4; shuttle sprint
….