11.14.16 Monday

Rob and Aaron racing to the top!
Rob and Aaron racing to the top!

STRENGTH:
Front Squat (5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%)
– Rest 2:00
– Percentages based on 90% of your 1RM Front Squat.
– AMRAP sets capped at 10 Reps.
– Rest 90s

METCON:
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
– Sub 20 Push Press with the same weight you used for cleans if you do not have MU.

AFTER PARTY:
Weighted Sit-ups (3 x 10 -15)

QOD: Which vehicle is spelled the same forwards and backwards?

10.03.13 Thursday

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m Run
Duck Walk length of mat
25 Jumping Jacks
15 Squats

Metcon (No Measure)

L-Sit with DB in hands, arms extended out in front. (25/15#)
4 x 30sec each

Elizabeth (Time)

135/95# Rx
21-15-9
Clean
Ring Dips

After Party

2 sets x 50 reps Sit Ups

06.22.13 Saturday

2 person teams

1200m Run (1 person runs while partner flips tires)
50 Power Cleans (125/95/65#)
100 Slam Balls (20/15#)
200 Anchored Sit Ups
1200m Run (1 person runs while partner flips tires)

The above tasks are totals for the team of two. Partition run/reps as needed but only one partner can work at any given time (except for run/tire flips).

06.05.13 Wednesday

STRENGTH:
Clean 5-4-3-3-2

WOD:
1 Mile Run (12 min cap)
AMRAP with remaining time:
5 Air Squats
10 Sit Ups

AP: KTE 3 sets of 10

05.09.13 Thursday

STRENGTH:
Back Squat 3-3-3-3

WOD:
1 Round For Time:
400m Run
25 T2B
400m Run
25 Cleans (115/65#)
400m Run
25 Push Jerk (115/65#)
400m Run
25 Russian Twists w/ KB (44/35#)
400m Run