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

10/18/14 WOD


Main – CrossFit

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Cayenne Pepper (Time)

Partner WOD

100 Box Jump (24/20in)

4 Rd’s of “Cindy”

100 WBS (20/14lb)

4 Rd’s of “Cindy”

100 Hang Power Clean (135/85lb)

4 Rd’s of “Cindy”

-Cindy

5 Pull up

10 Push Up

15 Air Squat

30 min cap

10/17/14 WOD


Main – CrossFit

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Landmine Press (3×8)

Banded lifts (3×6 each (2:1:2)-2 sec up, 1 sec pause, 2 sec down)

Fast Casual Dining (AMRAP – Rounds and Reps)

12 min AMRAP

15 DU

12 KBS (russian 53/35lb)

*3 burpees at top of minute

10/16/14 WOD


Main – CrossFit

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Deadlift (5×5@70%)

Ring Rows (5×8)

The “X” WOD (AMRAP – Reps)

8 min AMRAP

15-12-9-6-3-6-9-12-15-12-…so on

Snatch L-1: 45/35 L-2: 75/55 L-3:95/65

Toes-2-Bar / Knees to chest/ ab mat sit ups