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MONDAY 11.19.2012

6:30a, 5p & 7p

1. OHS
3-3-3

2. 21-15-9
Ring Dips
Back Squat (95/65)
Broad Jumps (21ft, 15ft, 9ft)

After every round, climb 1 boulder route (3 routes total)

Boulder Sub: 21-15-9 Grip switch pull-ups. After every pull-up change your grip.
example:
Pull-up 1 = both hands using over hand grip
Pull-up 2 = mixed grip, one hand over hand the other under hand
Pull-up 3 = both hand under hand grip (chin-up)
Pull-up 4 = mixed grip, one hand over hand grip the other under hand
etc... 

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 11.17.2012

10 Rounds
5 Push Press (135/95)
10 Walking lunge steps with the bar on your back (135/95)

Courtesy Rich Froning Jr. Fansite

FRIDAY 11.16.2012

 

Battle Fit Friday

"Annie's Nightmare"
50-40-30-20-10
Double Unders (3x Singles for Novice)
Kettlebell Swing

Novice: (1 pood / 25lbs)
Intermediate: (1.5 / 1 pood)
Advanced: (2 / 1.5 pood)

Courtesy BattleFit West

THURSDAY 11.15.2012

1. Back Squat
7-7-7-7

2. EMOTM for 14 minutes
Odd Minutes: 3 Power Cleans (185/115)
Even Minutes: Max Wall Ball

Score is Total Wall Balls Completed

WEDNESDAY 11.14.2012

21-18-15-12-9-6-3
Ball Slam (15/10)
Lateral jumps, over 24/20" obstacle

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 11.13.2012

"Blame Cris"

3Rounds for time


5 (1.5p/1p) LEFT HAND KB Snatches
5 KB Overhead Lunges

5 RIGHT HAND KB Snatches
5 KB Overhead Lunges

25m Burpee Broad Jumps

optional: 5 rounds for t

MONDAY 11.12.2012

1. 1 round of tag your account as CrossFit at the front desk


2. Weighted Pull-ups
5-5-5-5
or Attempt to Campus 4 Boulder Routes


3. "Susan's Little Sister"
7 Rounds
100m Run
10 Air Squats
10 Plyo Pushups

Scaling Options: Assisted Pull-ups (partner will push up on feet), Standard Bouldering (use your feet), Plyo Pushups from the Knees, Knee pushups.

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 11.10.2012

Sarah's B-day WOD!!!
"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Wear 20# vests if you got em (for entire Wod)

Extra Credit: Carry a Med or Slam Ball for the entire workout. For Pull-ups hold ball with feet (use a box to get on the bar). For Pushups feet are elevated on the ball. For Air Squats and Running simply carry the ball.

FRIDAY 11.09.2012

BattleFit Friday

"The Crank"
3 Rounds:
12 Power Snatches
12 Air Squats
12 Alternating Lunges
12 Jumping Alternating Lunges
6 Jumping Squats

Novice: (65/45)
Intermediate: (95/65)
Advanced (135/95)

Courtesy BattleFit West Pre-Qualifier

THURSDAY 11.08.2012

1) Clean & Jerk
2-2-2

2) "Reruns"

EMOTM for 10 min:
5-10-5 shuttle
5 Box Jumps
5 Pushups