4/24/14

Team Work

I GO You Go Relay style

CFT

each partner will run 1 of each

100 meter, 200 meter, 400 meter and a 800 meter

then both partners will lock ankles and perform

50 Med ball Sit ups each, partners will pass the med ball to each other on every rep

4/23/14

Strength-Front Squats To Back Squats

EMOTM add 20 Lbs (Men) or 10 lbs (women) and perform 2 front squats until you can only perform 1 rep, at that point switch from front squats to back squats and continue to move up the ladder

Super set with max rep strict chest to bar pull ups

Up The Ladder for 10 minutes

10 double unders for every squat clean

start at 1 squat clean and 10 double unders, round 2 will be 2 squat cleans and 20 double under round 3 will be 3 squat cleans and 30 double unders, climb the ladder for 10 minutes

Squat Clean Rx 155/115

Im in the process of designing new T-Shirts, heres a few examples of what I was thinking of doing, give me some feedback, the colors arent perfect, but close enough to give you an idea

Slide1 Slide2 Slide3 Slide4

4/22/14

Bench Press

AMRAP22

15 Push Ups

15 High Swings 55/30

15 Push Ups

15 KettleBell High Pulls 55/30

15 Push Ups

100 Meter Run

CrossFit Reebok Inventory

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Footwear

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Apparel

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4/21/14

Strength

Snatch to Over Head Squat

Super set with max rep Toes 2 Bar

WOD

AMRAP12

10 Handstand Push UPs

15 Box Jumps

200 Meter Row

Heres this weekends benchmark records

41814

4/18/14

OLG 11914

Competition WOD

Lets see how we have improved since that day

25 Double Unders

Then 5 Rounds of

9 Deadlifts 135/100

6 Burpees

3 Squat Cleans 135/100

Then

25 Double Unders

11214

4/17/14

Team wod

Complete as a team of 2

1/2 Mile Run (Together)

Then, tag team, in any order

150 GHD style Back Extensions

2000 Meter Row

5 Minute Handstand Hold

Then

1/2 Mile Run (Together)

 

4/15/14

Weighted Pull-Ups/ Supine Rows 5×3

3 Rounds, For Total Points

1 Minute Row(For calories) 1 point per calorie

Rest 15 seconds

1 Minute Push Ups 1 point per rep

Rest 15 seconds

1 Minute of sit Ups 1 point per rep

Rest 15 Seconds

Interval work

Run, Bike or Row for distance or Double Under for reps

2 rounds of

2 minutes of work

1 minute rest

4/14/14

Clean & Press/ Jerk

CFT

30-20-10 Reps of

Thrusters 75/45

Swings 55/30

IWOD
AMRAP10

10 dumbbell thrusters

10 Kettlebell swings or deadlifts

10 Sit ups

This past weekends results

41114

4/11/14

ELIZABETH

21-15-9

Cleans 135/100

Ring Dips

IWOD

AMRAP10

15 Kettlebell cleans

12 Push Ups

9 Sit ups

Lets crush this one guys, these wods should start lookin like light work after some of the workouts we have done the last few months

Heres our results from the last time we did it

Elizabether 13114

Updated CrossFit Reebok Inventory lists

FOOTWEAR

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APPAREL

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