CrossFit Schedule

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Friday Oct 24

Saturday Oct 25

Sunday Oct 26

Sunday Oct 26

Monday Oct 27

Tuesday Oct 28

Tuesday Oct 28

Wednesday Oct 29

WODS

Friday: 10/23/14

CrossFit:

Power snatch: 1-1-1-1-1-1-1

W.O.D

21-18-15-12-9-6-3:

  • Power snatch (95/65)
  • Burpee over bar

 

Just Results:

5 rounds:

  • 9 hang power snatch
  • 15 burpees
  • 21 Russian swings 
  • 400m run
Read more...

Thursday: 10/23/14

CrossFit:

20mins skill: kipping (into pull up or muscle up)

W.O.D

Partner "Karen", 20min cap:

  • 150 wall ball over the cage, each

 

Just Results:

30min partner AMRAP:

  • 30 partner wall ball
  • 30 partner ring rows
  • 400m partner run
Read more...

Wednesday 10/22/14

CrossFit:

 20mins:1RM clean and jerk 

W.O.D

Team triple "Grace"

15min cap

Teams of 3, one bar.

90 clean and jerks (135/95)

 

Just Results:

21-15-9:

GTO 

Burpee over bar

After each set: 800m run 

Read more...

Tuesday: 10/21/14

CrossFit:

15mins skill: rope climb

W.O.D

Power sets, 2 mins each, 5 rounds:

  • 1 rope climb
  • 10 front squats
  • Max burpees

 

Just Results:

10 rounds:

  • 10 goblet squats
  • 10 burpees
  • 10 ring row

 Bonus: 100 calories row

Read more...

Monday 10/20/14

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

Read more...

Week 10/20/14

Monday, 10/20/14:

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

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Read more...

10/18/14

W.O.D

21-18-15-12-9-6-3:

Push press

Box jump

Before each set: 400m run

Buy out: 400m run

Read more...

Friday: 10/17/14

CrossFit:

Front squat: 2-2-2-2-2-2-2

W.O.D

10-9-8-7-6-5-4-3-2-1:

  • Double KB clean
  • Double KB front squat
  • Burpee over KB 

 

Just Results:

1-10-1:

  • Taters
  • Burpees
Read more...

Week of 10/13/14

Thursday, 10/16/14:

CrossFit: 

10mins: tire flips 

W.O.D

2 rounds: 

5min tabata AMRAP:

Tire flips

Jump thru tire

 

Just Results:

Tire flip ladder

30min AMRAP:

Tire flips: 1, 2, 3, etc.

After each set: 15 over the box

 

Read more...

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