10/20/14 WOD


Main – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

10/15/14 WOD


Main – CrossFit

View Public Whiteboard

Single leg Hip Thrust (3×10 each)

Reverse Crunch (3×15)

200m run x 8 (2 Rounds for time)

200m run x 8 / 1:00 rest after each

*80-90% effort 1-5; 6-10 90-100% ME

**score fastest and slowest time

10/15/14 STAPLES


Main – STAPLES HQ

View Public Whiteboard

Metcon (Time)

Partner Chipper

Run 400m with partner

100 squat thrusts

Run 400m with partner

150 alternating split squats

Run 400m with partner

200 Mountain climbers (each leg)

15 min cap