12-31.13 - Oly

Snatch: 180#

Clean: 210# failed on the jerk

12.30.13 - DUs, T2B, KB

Pre WOD
Tabata Air Squats. Active Rest in bottom of Squat.  Every time your fail on your hold you must complete 100m of rowing in your Post WOD work.

WOD
21-15-9
Double Under
Frog Jump
Then:
21-15-9
Toes to Bar
Sit Up
Then;
21-15-9
KB Swing Russian 32kg/24kg
SDHP”"

Results: 11:10rx (2nd in class behind Joe)

12.25.13 - 300 burpees

30 min EMOM:

10 burpees every minute

12.28.13 - Group Modified Murph (Crossfit Miami Beach)

Work in teams of 3. Only 1 working at a time:

3 x Run 400m

150 pull-ups

200 hand raise push-ups

300 weighted step ups

3 x 500m row

Results:

28:38 (1st in class)

12-27-13 - Snatches (Crossfit Miami Beach)

Warmup:

4 rnds for quality

5 strict pull-ups

5 ring dips

5 t2b

Strength: 

Snatch High Pulls

2@70%

2@75%

Power Snatch

6x1@80%

Metcon:

5 min Amrap

5 burpees

7 box jumps

10 wall balls

Results: 5 rounds + 13, snatches 135#

12-26-13 - Push Jerks (Crossfit Miami Beach)

Strength:

Push jerk

2@70%

2@75%

6x3@80%

Metcon:

3 rounds

400m row

5 wall walks

10 up and sprawl push-ups

30 lunges

Results: 13:00 (1st in class)

12.24.13 - Snatches (Crossfit Bone Island, Key West)

5x5 power snatches

WOD

5 rounds

9 kb snatches per arm (24kg)

7 burpee box jumps

5 kb swings (24kg)

Result: 12:52rx, 1st in class at rx

12.12.13 - Oly

12.11.13 - MU's

Pre WOD
Tabata KB Swing Russian 8x:20/:10
Score is lowest Round, complete 2 push up during your active rest.

WODEvery 3 Minutes for 15 min
5 Deadlift BW
5 Muscle Up (Scale with high kipping swings, hips to the bar)
10 Backward Stepping Lunge
10 Knees to Elbow

Post WOD
20 Perfect Pulls on the Rower, going for power and low stroke rate.
3x:20 Prone Cobra
3×10 Alternating Superman

Results: 23 MU's, 155# DL

12.10.13 - Oly

12.7.13 - Oly (Snatch PR)

Snatch 170#

12.9.13 - Annie, Cindy

Annie
50-40-30-20-10
Double Under
Sit Up
Then
8:00 AMRAP of Cindy
5 Pull Up
10 Push Up
15 Air Squat

Two scores for today, total time for Annie then how many reps/rounds you can earn during your 8:00 of Cindy.

Post WOD
3:00 FLR or Plank Hold
Stretch

Results: 9:09, 8 + 17

12.6.13 - Helen, Fran, Row

WOD
Helen
3 Rounds
400m Run or Row or Ski or Bike 50 or DU 200
21 KB Swing
12 Pull Up

Then,

Rest 2:00
Fran
21-15-9
Thrusters
Pull Up

Rest 2:00
500m Row for time

Results: 21:17, (1st in class, beat nearest person by 3 min)
Fran: 4:24 75#
Helen: 12:30, 20kg

12.5.13 - Oly

12.3.13 - Snatches & Pull-ups then Oly

Pre WOD
Hang Snatch Practice and Warm Up 5:00 then,

On the :30 for 10:00
1 Power Snatch
1 Hang Snatch
1 OHS

Choose a load that is challenging and but still moderate.  Focus is on speed and form.

WOD
9-7-5
Hang Snatch 105/75
Back Stepping Lunge, hold bar on back
Pull Up

The above suggested load will allow you to move through quick fast reps, if you feel comfortable with the barbell movements please go heavier and challenge yourself!
Post WOD
5:00 Cool down, row/run/bike or ski
Stretch

Results: 3:17rx (1st in class)

12.2.13 - Chipper

Pre WOD
Tabata: 8 rounds each:
Flutter Kicks then V-Ups

WOD
400m Run
50 Wall Ball 20/14#
400m Run
50m Bear Crawl
400m Run
50 Knees to Elbow
400m Run
50 Burpee Box Jump

Time Cap 22:00

Post WOD
3×5 Ring Row
3x:20 Prone Cobra
2:00 EP Row or Jog
Stretch

Results: 18:14 (First in class)

12.1.13 - Yoga