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Strength/Skill Work: Spend 10 minutes jumping rope working towards double unders. Have your double unders? How many can you do consecutively? WOD This is a partner work-out. One partner completes 20 power cleans (70% power clean 1 rep max) While the other partner performs as many knees to elbows as possible until their partner completes the power cleans. Switch positions. Then, each [...] Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding to the sit-ups and ball slams by 4 each round while the run stays the same. [...]
Strength/Skill Work: Sprint Drills WOD 400m time trial Full recovery then… With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Sets may be broken during the minute. The WOD is completed once you are unable to complete the designated number of pull-ups within [...] Strength/Skbaill Work: Push Jerk WOD 7 Rounds of 5 Push Jerks 15 Back squats For time. Use 50% of your 5 rep max push jerk. No racks for this work-out. Take the bar onto your back after the 5th push jerk. The push jerk off your back once you finish the back squat may count as the first rep of the next [...]
Strength/Skill Work: Hang Power Clean WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings (1.5/1 pood) Box jumps [...] Strength/Skill Work: Thruster WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time. Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor. This work-out is meant to use the same weight for all lifts. [...] Weekend WOD: “Griff” 800m run 400m run backwards 800m run 400m run backwards For time. I highly recommend finding a track for this one. Be sure you are picking your feet up when running backwards. (Not that you should neglect this with forward running.) Whether you consider yourself a “runner” or not, this is a work-out that should not be ridiculed until you [...]
We miss you Laura! Hope all is well in TX!
Strength/Skill Work: Handstands WOD “Grace” 30 reps of clean and jerk for time. Use 65-70% of your max jerk not to exceed 135/95lbs. Weekend Closing Alert: ***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to [...] Happy Birthday Daniel and congrats on all the progress you've made in 8 months! Strength/Skill Work: Power Snatch WOD “Daniel” 50 pull-ups 400m run 21 thrusters (95lbs) 800m run 21 thrusters (95lbs) 400m run 50 pull-ups For time. “Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. Today is Daniel Smith’s birthday and [...] Strength/Skill Work: Push press WOD 21-15-9 Overhead squats Burpees For time. Use 50-60% of your max OHS weight not to exceed 95/65lbs. ***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to worry supplemental work-outs for at home fun will [...] |
 
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