10/31/15

11/2 WOD


Front Squat

1 RM

 

 

------------------------

CrossFit Open 12.4 / 13.3

12 min Amrep

150 Wallballs
90 Double unders
10 Muscle Ups

 

10/31/15

10/31 WOD

10/31 WOD
Partner WOD
Holloween Horror
95/65#
1 Works at a time
5- Rope Climbs
50- Front Squats
25- Partner Burpees
4- Rope Climbs
40- Toe 2 Bar
20- Partner Burpees
3- Rope Climbs
30- Thrusters
15- PArtner Burpees
2- Rope Climbs
20- Overhead Squats
10- Partner Burpees
1- Rope Climb
10- L-Sit Strict Pullups
5- Partner Burpees

 

10/31/15

10/30 WOD

10/30 WOD
3 position Power clean - 7 x 3
up to 75%
clean Pulls - 90%
4 x 3
------------------------------
9 min AMRAP
15- Deadlift - 155/105#
30- Double Unders

 

10/31/15

10/29 WOD

10/29 Wod
Bench Press - 6 x 6
Bent Over Row - 3 x 10
........
""" G. Scooter"""
HAPPY BDAY SCOTT
27-21-15-9-15-21-27
200 meter Run
OH Swings - 53/35#

 

10/31/15

10/28 WOD

10/28 WOD
EMOM
Jerk Complex
Push Jerk x 2
Split x1
50% of 1 RM
"""Dee- LITE"""
Happy Bday Dee
4 min Per Rounds - 1 min after each round
4 total Rounds
4- Thruster Pushups
4- Push Press - 95/65
10- Front Rack Lunges

10/31/15

10/27 WOD

10/27 WOD
3 Position Power Snatch - 7 x 3
up to 70%
http://www.catalystathletics.com/.../167/3-Position-Power-Sn.../
Snatch Pulls - 90%
4 x 3
http://www.catalystathletics.com/exercise/97/Snatch-Pull/

Partner WOD

4 Rounds

400 meter run together - team has 1 sandbag
20 Power Snatches - 95/65# Alternating every rep
20 C2B Pullups - only one works at a time

10/31/15

10/26 WOD

10/26 WOD
SWOD
BACK SQUAT
6X6
70%
........
WOD
FIGHT GONE BAD STYLE
1 MIN WORK PER STATION
5 STATIONS
5 ROUNDS
CALORIES ON ROWER/AIRDYNE
WALLBALLS
BOX JUMPS
T2B
BURPEES TO A TARGET
REST

 

10/31/15

10/24 WOD

10/24 WOD


"Pumpkin"
Happy Birthday to my sweet Kayla. I Love you so much
For Time
8 rounds
8- Thrusters 95/65#
8- Ring Dips


Rest 2 min


8 Rounds
10- HSPU
24- double unders

10/31/15

10/22 WOD

10/22 WOD


"KAS"
Happy Birthday Kasie
200 meter run
10 otb burpees
10 power snatches 75/55#
400 meter run
24 otb burpees
24 power snatch
800 meter run
18 otb burpees
18 power snatches

 

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