10/31/14 WOD


Main – CrossFit

View Public Whiteboard

Overhead Squat (OHS Skill work; 5×3 working up or PVC pipe)

Front Squat to box (5×3 to 12 in box building each set )

12 in box for depth and slight pause

Bro Stuff (Time)

4 RFT (cycle between bench as necessary)

10 Bench Press (135/85lb)

20 WBS (20/14lb)

10 Strict Pull ups

10/30/14 WOD


Main – CrossFit

View Public Whiteboard

Clean (7×1; skill work; foot position and getting under)

Lurong Living The Olympian (AMRAP – Reps)

9 min AMRAP

MEN (level 3-level 2- level 1)

20 G2OH- 95,65,20 lbs/

7 Bar Facing Burpees

15 G2OH- 135,75,45 lbs

7 Bar Facing Burpees

10 G2OH- 155,95,65 lbs

7 Bar Facing Burpees

5 G2OH- 185,135, 95lbs

7 Bar Facing Burpees

AMRAP G2OH- 225,155,115 lbs

WOMEN (level 3-level 2- level 1)

20 G2OH- 65,45,14 lbs

7 Bar Facing Burpees

15 G2OH- 85, 55,35 lbs

7 Bar Facing Burpees

10 G2OH- 105,65,45 lbs

7 Bar Facing Burpees

5 G2OH- 135,95,65 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155,105,85 lbs

10/29/14 WOD

Main – CrossFit

View Public Whiteboard

Deadlift (5×5; build each set start at roughly 70%)

Single Arm DB row (3×8; build from last time)

Strange Clouds (Time)

For time: 12 min cap

10-20-30-40-30-20-10 DU

6-6-6-6-6-6 DL (225/135; no more than 70% of 1 RM or scale accordingly)

- you are starting and ending with double unders

10 DU

6 DL

20 DU

6 DL

30′DU

6 DL …

10/28/14 WOD

Main – CrossFit

View Public Whiteboard

Landmine Press (3×8 (build on previous weight))

Farmer’s Carry (3x200ft )

102714 EMOM (2 Rounds for reps)

8 min EMOM skill

Odd min- active shoulders + leg lift to 90 degrees focusing on being able to string t2b together x10-20;

15 toe to bar if can string together

Even min- 20 KBS Russian heavy-
2 min rest; then move to met-con

Jump n row (AMRAP – Rounds and Reps)

7 min AMRAP- bw met con

100m row

10 box jumps (24/20in)

10 burpees

10/27/14 WOD

Main – CrossFit

View Public Whiteboard

Back Squat (6×5; build each set (last set should be heaviest))

102714 Mashup (3 Rounds for time)

0-5:00

30 goblet squats (53/35lb)

20 pull ups

200m sprint

5:00-12:00

50 air squats- use box if depth issue and/or lower reps

30 knee to elbow

400m run

12:00-18:00

800m run for time
Volume is proportional to how long it will take you to get each section done. Scale down the time limiting variable

10/24/14 WOD


Main – CrossFit

View Public Whiteboard

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