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

https://www.dropbox.com/sh/09wdoh35eyppc0d/ZCeZb1P51X/No%20Dealer%20cost

APPAREL

https://www.dropbox.com/sh/lyzzt0art37lboe/jv4b68__3L/No%20Dealer%20Cost

4/10/14

Partner wOD

AMRAP12

Partner A Hollow Hold While Partner B performs 7 Burpees

Then switch

Then Partner A holds a handstand while Partner B Performs 20 swings 55/30

Then switch

Both partners must complete all 4 tasks to complete a round

4/8/14

Max Effort Bench Press

4RFT (Scale rounds as needed)

250 meter row

15 Burpees

20 Toes 2 Bar-Scales Knees 2 Elbows or leg raises

25 Double Unders-Scales bell jumps or plate hops

Below is the link for the Reebok CrossFit inventory lists

Footwear

https://www.dropbox.com/sh/09wdoh35eyppc0d/ZCeZb1P51X/No%20Dealer%20cost

Apparel

https://www.dropbox.com/sh/lyzzt0art37lboe/jv4b68__3L/No%20Dealer%20Cost

4/7/14

Snatch-5×2

AMRAP10 RX Men 35-40lb kb, Women 20-25lb kb, scale downs (IWOD) use a dumbbell

Left arm

1 Kettlebell High Pull

1 Kettlebell Snatch

1 Kettlebell Overhead Squat

Right arm

Left arm

1 Kettlebell High Pull

1 Kettlebell Snatch

1 Kettlebell Overhead Squat

Annie results + 7min burpees (Saturday only)

4514

NOTES

Going forward for the immediate future, Sundays class will be held at Charles Park, weather permitting of course

I am selling the jump ropes recommended by the people that ran the Double Under workshop, I have them for $13.00

I will be putting an order in for wristbands to protect forearms during kettlebell work by the end of the week, the wrist bands will be $10 a pair, let me know if you would like a pair and what color you prefer (They have basic colors) asap