10/24/14 WOD


Main – CrossFit

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Half kneeling Chop (with band) (3×6)

Single arm waiters carry (3x100ft )

The Goat (2 Rounds for reps)

20 min EMOM

Odd min- 1 Skill

Even min- 1 Skill

* Choose a rep scheme and use that minute to practice that skill

10/23/14 WOD


Main – CrossFit

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Deadlift (3×3 @90%)

Pull-ups (3x max reps (unbroken at least tension))

Dynamix (AMRAP – Reps)

7 min amrap

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

10/23/14 STAPLES


Main – STAPLES HQ

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Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100ft walking lunges w/incline

15 HRPU

100 ft bear crawl w/incline

20 jump squats

200ft sprint

*on the top of every minute! stop and perform 3 burpees

10/22/14 WOD


Main – CrossFit

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bulgarian split squat (2×8 each)

Roll outs (2×10 (w/ BB))

Metcon (2 Rounds for reps)

8 min EMOM

5-15 Toe to bar -odd (reps based on skill set)

10-30 DU-even (reps based on skill set; try to go unbroken)

-rest remaining time left on the minute
2 min rest after 8 min EMOM

Cacao Nibs (AMRAP – Rounds and Reps)

5 min AMRAP

5 burpee box jump (24/20in)

5 thrusters (95/65lb)-should be light

10/21/14 WOD


Main – CrossFit

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Power Clean (5×1@90%+)

No hands (AMRAP – Reps)

8 min AMRAP

Ladder x2

2-4-6-8…

Hang power clean (135/85)

Chest to bar pull up

10/20/14 WOD


Main – CrossFit

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Back Squat (3×3@90%+)

Tall kneeling single arm DB Press (3×8)

Stronger. Faster (2 Rounds for time)

4 min cap

5 rds of

10 air squat

5 burpees

Rest 2 min

4 min cap

4 rds of

10 WBS (20/14lb)-10ft target

5 burpees