WED, 12 MAR 2014

WOD (35min max) - For Time:
30 ring dips
60 box jumps (24/20)
30 burpees
60 wallballs (20/16)
30 HRPU
60 steps walking lunge (outside back door)
800m run

This will be done in heats.  First to sign up on the board will be first to go.

TUE, 11 MAR 2014

Tuesday's WOD:

Mobility: (5 min) hamstring stretching (dynamic and static)

WOD: 5 RFT ...
400m run (around movie theater and parking lot in rear of movie theater)
5 burpee pull-ups
10 squat cleans (135/95)
5 HSPUs

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Technique Videos
Quick video from Mobility WOD on getting those hammies nice and loose.  CrossFit OG Greg Amundson covers the burpee pull-up.  Chris Speallr goes over the handstnad push-up.  Josh everett covers coaching the squat clean.

MON, 10 MAR 2014

WOD 1:
30-20-10 Double Unders/ Sit Ups

10 Min Rest
WOD 2:
20 Min to Find 3RM KB/DB Snatch

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Technique Videos
Jeff Martone covers the kettlebell snatch.

THU, 6 MAR 2014

WOD:
Fight Gone Bad

3 rounds, rotating ea. min:
Wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps/step-ups @20"/16"Push-press @75/55LBS,
Rows for cal or burpees
1 minute rest between rounds

WED, 5 MAR 2014

WOD:
12 Minute AMRAP
3-6-9-12-15-18-21-24
C2B Pull Ups
Jumping Squats

TUE, 4 MAR 2014

WOD:
Establish 5 RM Overhead Squat

then...

4-4-3-3-2-2-1-1 w/same weight from 5 RM

Form should be near perfect.  Once form begins to break, do not continue to add weight.

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Technique Videos
John Gilson the mic'd instructor and owner of Again Faster gives a great review on how to perform the OHS.

MON, 3 MAR 2014

WOD:
3 sets of both Max Effort Strict Pull Ups and Strict Handstand Push Ups

then...

For Time:
100 KB Swings (2/1.5 pd)
EMOM do 5 burpees

Goal is to reach 100 KB swings as fast as possible while still doing the burpees every minute.