• 30, Jan. 2013

    30, Jan. 2013

    SKILL/ STRENGTH:  Back Squat 3 x 3 @ 85% of Max.

    WOD:  1 Mile Run

    40 Double Unders

    40 Push Press 45/ 35

    40 Pistols

    40 Box Jumps

  • 29, Jan. 2013

    29, Jan. 2013

    SKILL/ STRENGTH:  In 15 Minutes Find 1Rep Max On Snatch

    WOD:  6 MIN EMOTM

    1 Power Snatch ( 75% of max)

    1 Hang Snatch

    1 Full Snatch

     

    CrossFit Mountain

    Warm-Up:

    3 Rds. 10-12-15

    - Single Leg Ball Pass (20/10)

    - GHD Back Ext. 

    - Banded Crossover

    - T2B

    - Bongo Board (1 min.)

    - Dbl. Unders

    - Sampson Stretch

    Lift:

    - Front Squat 80% 1 rep. max. 6 x 4

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

    WOD: 

    4 Rds. For Time

    8 Triple Box Drops (30"/24")

    12 Box Drops (24"/20", 53/35)

    15 Lateral single leg jumps, 4' across

  • Jan. 28, 2013

    Jan. 28, 2013

    SKILL/ STRENGTH:  Kipping Pull Ups

    WOD:  "Fran"

    21-15-9

    Thrusters (95/ 65)

    Pull Ups

  • 25, Jan. 2013

    25, Jan. 2013

    SKILL/ STRENGTH:  Front Squat 6 x 2 @80 of max

    WOD:  "Annie" 50, 40, 30, 20, 10

    Double Unders 

    Sit Ups

    Then 5 Rounds 

    20ft. Hand Stand Walk

    20ft. Burpee Broad Jumps

    10 Ring Push Ups

  • 24, Jan. 2013

    24, Jan. 2013

    SKILL / STRENGTH:  PUSH JERK 2,2,2

    WOD:  15 Minute Time Cap 

    150 Ground 2 Overhead ( 85/65 )

    3 Burpees Every 3 Minutes For The First 9 Minutes

  • 23, Jan. 2013

    23, Jan. 2013

    SKILL / STRENGTH:  Mobility, Pick an area your still sore in and stretch it out.

    WOD:  4 Rounds For Time

    10 Ring Dips

    15 Knees To Elbow

    10 Weighted Box Step Ups (70 KB/ 53 KB )

     

  • 22, Jan. 2013

    22, Jan. 2013

    SKILL / STRENGTH:  Handstand Push Ups For Skill

    WOD:  8 Minute AMRAP

    5 Thrusters ( 95/65 )

    10 HSPU'S

     

    CrossFit Mountain

    Warm-Up:

    3 Rds. 10-12-15

    - Single Leg Ball Pass (20/10)

    - GHD Back Ext. 

    - 90 degree Wall Sit (30 sec)

    - Plank (1 min.)

    - Bongo Board (1 min.)

    - Sampson Stretch

    Lift:

    - Front Squat 80% 1 rep. max. 6 x 3

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

    WOD:

    4 Rds. For Time

     

    15 Lateral Box Jumps (24"/20"), full ski tuck on top

    50 Dbl. Unders

    30 Ball Slams (25/20)

    15 Lateral jumps, two legs

  • 21, Jan. 2013

    21, Jan. 2013

    SKILL/ STRENGTH:  Deadlift 6 x 4 @ 80% of 1 rep max

    WOD:  For Time 

    20 Burpees

    30 Cleans ( 135/95 )

    40 Pull Ups

    50 Wall Ball ( 20/14 )

    60 Double Unders

    70 Sit Ups

  • Saturday

    Saturday

    LungeOtopia

    3 person Teams...;)

  • Friday

    Friday

    3 Rounds 

    15 KB (1.5/1pood)

    15 Wallball (20/14)

     

    3 Rounds

    10 GHD Situps

    10 Snatches below the knee (65/45)

     

    3 Minute AMRAP 

    Bar facing Burpees 

  • Thursday

    Thursday

    11 minutes, 11 rounds, each round is a minute

     

    Each round is one minute, both movements are to be completed in that minute

    2 Back Squats @ 85%

    1 Muscle Up 

  • Wednesday

    Wednesday

    7 min AMRAP 

    score is number of calories

     

    7 Clean and Jerk (95/75)

    30 Second row for calories 

  • Tuesday

    Tuesday

    4 rounds, 3 min. rest between rounds

     

    30 Dbl Unders

    5 Deadlifts (300/215)

    20 Box Jumps (24/20)

    2 Rope Climbs

    10 Walking Lunges (45/25) 

  • Monday

    Monday

    20 min AMRAP 

     

    5 Jumping Squats

    10 Push Press (95/65)

    15 Toes 2 Bar

    20 Push-ups 

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