1/29/15 WOD


Main – CrossFit

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Ring Rows (3×12)

(2:2:2) – make this hard

Push Up (3xME)

(strict, no loss of tension or midling stability, check head position, maintain neutral spine)

No Skipping Legs Today (AMRAP – Reps)

10min running clock:

3RFT

25 DU’s

12 burpees over bar

With time remaining:

3 thrusters (95/65lb)

5 front squats (95/65lb)
Score logged as total reps.

Note your time to finish DU/Burpee over bar.

1/28/15 WOD


Main – CrossFit

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Power clean + Push Jerk (5×1 start at 70% and build to 85%)

Trips (Time)

21-15-9

Pull up (chest to bar Rx+)

box jump (24/20in)

Pistol squat (alternating legs Rx+)

1/27/15 WOD


Main – CrossFit

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Snowed In (6 Rounds for reps)

1 min AMRAP Burpees

1 min AMRAP Air Squats

1 min AMRAP Push Ups

rest 1 min

6 rds for MAX REPS (score as rd’s)

*don’t forget to get a video and post it with the hashtag #SnowedInCFP

1/26/15 WOD


Main – CrossFit

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Front Squat (6×4 @75-80% across all sets)

Bench T-Spine Mobilization (No Measure)

3×8 w/ full inhalation and exhalation (pair with the first 3 sets of front squat)

Bounty (Time)

5 RFT:

5 Hang Power clean (135lb/85lb) (165lb/115lb Rx+)

10 DL’s @same weight as HPC

15 Air Squats

9 min cap

1/24/15 WOD

Main – CrossFit

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Calculated (Time)

Partner WOD

25 min Cap

Rx

200 DU

150 WBS (20lb 10 ft target/ 14lb 9ft target)

75 burpee pull ups

Rx +

300 DU

200 WBS (20/14lb 10 ft target)

100 burpee pull ups

*one partner works while other rests

*partition work however you like but need to get through DU before WBS and WBS before BPU

*note time after finsihing each movement

1/23/15 WOD


Main – CrossFit

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Overhead Squat (6×4 (building each set; skill focus))

Dead-Bug (No Measure)

Opposite arm, opposite leg. Inhale at the top, full exhale once extended.
3×5/5 (pair as filler for first 3 sets of OHS)

The Deceiver (Time)

8 min cap

21-15-9

KB/DB Thruster (35lb/26lb Rx) (53lb/35lb Rx+)

Cal Row