Monday 040113

Workout of the day SWoD: EMOM for 14 minutes alternating (even & odd minutes)… (even) 1 – Snatch (full) @ 70-80% (odd) 5 – Front Squats @ (snatch weight) *Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. -then- WoD: *In teams […]

Saturday 033013

Workout of the day WoD: 2013 CrossFit Open Workout 13.4 AMRAP in 7 minutes of… 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 […]

Friday 032913

Workout of the day SWoD: EMOM for 5 minutes 3 – Press @ 75% -then when clock hits 5 minutes- 2 minutes AMRAP of Press @ 75% -then- WoD: 50 – DU’s -then- 3 Rounds for time of… 20 – One arm KB Swings 1.5/1 pood (10 each hand alternating) 10 […]

Thursday 032813

Workout of the day SWoD: EMOM for 5 minutes… 2 – Clean & Jerks (full clean) @ 75% -rest 5 minutes- SWoD: EMOM for 5 minutes of… 2 – Snatch (full snatch) @ 75% -then- WoD: 4 rounds for time of… 15 – Lateral Over the Bar Burpees 10 – Power […]

Wednesday 032713

Workout of the day MWoD: Hip -then- WoD: 5 Rounds For Time of… 10 – Wall Climbs 10 – Toes To Bar 20 – Box Jumps 24/18 -then- After Bash: 10 minutes mobility your choice Endurance WoD BIKE-Spin 10 min warm up 3 x (30 sec on, 30 sec off, 1 […]

Tuesday 032613

Workout of the day SWoD: Press – 15 minutes to establish 3RM -then- WoD: Complete 6 – 2 minute AMRAP’s of… 6 – Burpee Pull Ups (no bands jump from box if needed) 9 – Deadlift 225/155 18 – Double Unders *rest 1 minute between AMRAP’s -then- After Bash: 3xdown […]

Monday 032513

Workout of the day SWoD: Back Squat – EMOM for 6 minutes – 3 reps @ 75% (of 1RM) -then- WoD: AMRAP in 12 minutes of… 4 – Shoulder Press – 75/45 8 – SDHP – 75/45 12 – Front Squat 75/45 -then- After Bash: Sprint Drill – Coaches Choice!!! Endurance […]