Warm up: 5 minute foam roll, death by ten meters
WOD
Bench press, bent over row ladder
10-9-8-7-6-5-4-3-2-1
Cool Down: stretch
Tag: CrossFit
W.O.D. 11-04-2014
W.O.D. 11-03-2014
Warm Up: 3 minute jump rope, 2 minute flutter kicks
Strength and Skill: Deadlifts 1-1-1-1-1
WOD
6 minute AMRAP
800m run
Kb swings
(complete as many reps as possible in the remaining time)
6 minute AMRAP
200 m Farmer’s carry
Push ups
(complete as many reps as possible in the remaining time)
Cool Down: stretch
W.O.D. 10-30-2014
W.O.D. 10-29-2014
W.O.D. 10-28-2014
Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks
Strength eand Skill: back squat 3-3-3-3
WOD
3 min of thrusters 135/95
3 min rest
3 min of thrusters 115/75
3 min rest
3 min of thrusters 95/65
W.O.D. 10-27-2014
W.O.D. 10-23-2014
W.O.D. 10-22-2014
W.O.D. 10-21-2014
Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts
WOD
400 m Sprint
Rest 2 min
4 rounds for time
(Start them on a continuos clock and record their total time)
Strength and Skill: Dead lift 5-5-5-5-5
Cool Down: stretch