• 17, Dec. 2012

    17, Dec. 2012

    SKILL / STRENGTH: 1 rep. Max strict press

    WOD: 12 Minute AMRAP

    15 Deadlift ( 155 / 100 )

    15 Deficit Push Ups (hands on plates)

    15 Box Jumps (24/20)

     

  • 15, Dec. 2012

    15, Dec. 2012

    SKILL / STRENGTH:  Hand Stand Holds

    TEAM WOD:  200 Wall Ball ( 20/ 14 ) @ jump rope

                           200 KB Swings ( 70 / 35 ) @ hand stand holds

                         2000m Row @ KB farmers carry or med ball firemen carry

                           200 Box Jumps ( 30/ 20 ) @ sit ups

                          While one person on the team works at then overall 200 of each movement, the rest of the team continuously works on the alternate non total movements. 

  • 14, Dec. 2012

    14, Dec. 2012

    SKILL/ STRENGTH:  Push Press 5 X 3

    WOD:  10 Minute AMRAP

                9 Push Press ( 115/ 75 )

               12 Box Jumps ( 24/ 20)

               11 Toes to Bar

  • 13, Dec. 2012

    13, Dec. 2012

    SKILL / STRENGTH:  Medicine Ball Cleans and Rope Climb Technique

    WOD: 50 Med Ball Cleans ( 20 / 14 )

                5 Rope Climbs ( 15ft. )

               40 Med Ball Cleans

                 4 Rope Climbs

               30 Med Ball Cleans

                 3 Rope Climbs

               20 Med Ball Cleans

                2 Rope Climbs

               10 Med Ball Cleans 

                 1 Rope Climb

  • 12, Dec. 2012

    12, Dec. 2012

    SKILL / STRENGTH:  Burgener Warm Up for Snatch

    WOD:  50 Double Unders

                 5 Snacthes ( 115/ 75 )

                40 Double Unders

                  4 Snatches 

                30 Double Unders

                 3 Snatches

                20 Double Unders

                  2 Snatches

                10 Double Unders

                  1 Snatch

  • 11, Dec. 2012

    11, Dec. 2012

    SKILL / STRENGTH:  Mobility work, stretch stretch stretch

    WOD:  21-15-9

    American KB Swings ( 72/ 53 )

    Burpees

     

    CrossFit Mountain

    Warm-Up:

    3 Rds. 10-12-15

    - Single Leg Ball Pass (20/10)

    - GHD Back Ext. 

    - Double Unders (20/24/30)

    - Planks 1 min. / Planks 1 min. / Toes 2 Bar

    - Banded Crossovers

    Lift:

    - Front Squat 80% 1 rep. max. 6 x 2

    - Back Squat Super Slow 6 reps for a total of 2 min. (10 sec down / 10 sec up) (45/35)

    WOD:

    3 Rds. For Time

    - 12 Box Drops (24", 35 / 20", 26)

    - 200' Alternating Cross Leg Shuffle (50' left, 50' right), Alt. Side Shuffle (50' left, 50' right)

    - 12 Lateral Box Jumps (24"/20"), land in a full squat on top of box

    - 100' High Knee Skip (emphasis is vertical)

     

     

     

  • 10, Dec. 2012

    10, Dec. 2012

    SKILL / STRENGTH:  Deadlift 6 x 2 @ 80% of 1rep max

    WOD:  5 Rounds For Time

    7 Deadlift ( 275 / 185 )

    30 Squats

    7 HSPU's

  • 7, Dec. 2012

    7, Dec. 2012

    SKILL:  Muscle Ups- Technique and Progressions

    WOD:  30 Overhead Squats ( 95/65 )

                 7 Muscle Ups

                20 Overhead Squats

                 5 Muscle Ups

     

  • 6, Dec. 2012

    6, Dec. 2012

    Skill Work:  HSPU'S 

    WOD:  Five Rounds For Time

    50 Double Unders

    10 Push Jerk ( 155/ 115 ), ( FB- 185/ 135)

    rest 1 minute between rounds

     

  • 5, Dec. 2012

    5, Dec. 2012

    Skill Work: Find a one rep max on Deadlift!

    WOD:  6 Roounds

    20 Sit Ups

    20 Hollow Rocks

    20 Back Extensions

    20 V- Ups 

    250 m Row. 

  • 4, Dec. 2012

    4, Dec. 2012

    Skill:  Power Clean,  form and technique, then work toward weight for WOD. 

    WOD:  5 Rounds For Time

    400m run

    21 Power Cleans ( 135/ 95 )

    15 Pull Ups

  • 3, Dec. 2012

    3, Dec. 2012

    Skill:  Burgener Warm up then Clean and Jerk 3 x 3

    WOD:  15 Minute AMRAP

    8 Ring Dips

    10 Box Jumps ( 24"/ 20")

    12 Overhead Lunges ( 95/ 55 )

     

  • 30, Nov. 2012

    30, Nov. 2012

    Skill:  Deadlift 5x3  Beginners, focus on form and slowly work up in weight..

                           Pros/ Intermediates, work up to a rep Max.

    WOD : CF GAMES OPEN WOD 11.2

    15 Min. AMRAP

    9 Deadlift ( 155/ 100)

    12 Hand Release Push Ups

    15 Box Jumps (24"/ 20")

  • 29, Nov. 2012

    29, Nov. 2012

    Skill: Joint Mobility

    WOD:  "Fight Gone Bad"

    3 Rounds for max reps of;

    Wall Ball ( 20/14)

    Sumo Deadlift High Pull ( 75)

    Box Jumps ( 20" )

    Push Press ( 75/ 45 )

    Row

    on a continuous clock complete as many reps as possible, spending one minute at each station. Rest one minute at the end of each round. 

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