MON, 30 JUN 2014

SWOD: Box Squats 5-5-5-5

WOD:
30 DU Buy in then
4 RFT
10 Thruster (75/55)
10 Box Jump Over (24/20)
10 Hang Clean (75/55)
10 Push Press

Check out the link on how to perform the Box Squat.

FRI, 27 JUN 2014

SWOD:
Barbell Row + Barbell Curl
ME-ME-ME

WOD:
10 Minute AMRAP
30 DU
10 Hand Power Clean

THU, 26 JUN 2014

WOD:
15 Minute AMRAP
5 Pull Up
5 Box Jump Over
5 HR Push Up
5 KBS

WED, 25 JUN 2014

SWOD:
Snatch Grip DL
2 x 8

WOD:

4 RFT
400 Meter Run
10 KBS
10 Jump Squats

TUE, 24 JUN 2014

SWOD:
Bulgarian Split Squat
10-10-8-8

WOD:
4RFT
5 Front Squat (185/95)
5 Box Jump Over
5 Front Squat (185/95)

MON, 23 JUN 2014

SWOD:
OHS
5-5-3-3

WOD 1 RFT
50 DU
3 sets of 10 Dumbell DL
10 Dumbell Push Press
10 Dumbell Snatch
50 DU

FRI, 20 JUN 2014

WOD:
Hang clean practice
Hang snatch practice

THU, 19 JUN 2014

SWOD:
Deadlift
5-5-5-5

WOD:
CF Open 13.4 extended version
10 Minute AMRAP
3-6-9-12-15-18...etc
Clean and Jerk (135/95)
Toes to bar

WED, 18 JUN 2014

SWOD:
Bench Press
3-3-3-3

WOD:
4 RFT
3 Cleans (205/125)
6 Bar facing burpees
3 Cleans (205/125)

FRI, 13 JUN 2014

DONSA-No class

THU, 12 JUN 2014

Team WOD:
For time
400m Run
50 Push up
400m Run
50 Air squat
400m Run
50 Burpee
400m Run

WED, 11 JUN 2014

SWOD:
10 MIN EMOM
2 Squat cleans (155/105)

WOD
10 MIN AMRAP (CF Open 14.1)
30 DU
15 Ground to overhead (75/55)

TUE, 10 JUN, 2014

SWOD:
Strict Press: 5-5-5
Push Press: 3-3-3
Push Jerk: 1-1-1

WOD:
AMRAP
8 Push Ups
10 Med Ball Clean (20/16)
12 Sit Ups

MON, 9 JUN, 2014

SWOD:
OHS 3-3-3-3

WOD:
Karen
150 Wall Balls for time (20lbs/16lbs) (10ft/9ft)

FRI, 6 JUN 2014

Snatch Complex:
Snatch Deadlift
Snatch High-pull
Power Snatch
Squat Snatch

Focus on technique and posture.

THU, 5 JUN 2014

WOD:
5RFT
50 DU
7 Push Press (135/105)
14 T2B

Mobility Drills

WED, 4 JUN 2014

SWOD:
Deadlift: 5-5-3-3

WOD:20-15-10-5
Deadlift (225/155)
Burpee
Pull-up

TUE, 3 JUN 2014

SWOD:
Strict Press:5-5-5-3

WOD:
4RFT
30 DU
6 Cleans (60% of 1RM)
6 Box Jumps

MON, 2 JUN 2014

WOD:
Strict Diane
21-15-9
Deadlift (225/155 lbs)
Handstand Push-ups