8.21.14 - Classic Crossfit

Pre Work: Perfect movements (10 min cap)
5-4-3-2-1 then 1-2-3-4-5
Strict pull ups
Deck squats
Ring pushups (everyone, just adjust your body position in the rings)

WOD: 2 Rounds-
Buy in: 50 Box Jumps (only 1x)
8x Pull ups
10x Goblet squats
12x American KB swings
400 Meter run
8x T2bar/KTE
10x Burpees
12x Split jumps (total)
Cash out: 50x Double unders (only 1x)
Score= Time.

Post Work: Cool down run with a friend around the block (conversational pace).

Results: 13:10

8.20.14 - Rope Climbs

Pre Work: All kinds of Handstand work (spend 10 minutes)
HSPU- bands (5-4-3-2-1 x2), negatives, holds (:20-:30 seconds)
free standing handstands (use a partner)
handstand walking practice (use a partner)

WOD: 10 Rounds-
200m run or 250 row
*you must run ALL 10x or row for ALL 10x
1x Rope climb (3x up/down climbs)
10x Sit ups

Score= Time.

Post Work: 3 Rounds-
10x Scorpions (hold about 3-5 seconds a side)
:25 seconds Prone cobra

Results: 17:15

8.19.14 - Oly

Megaplex

8.14.14 - Oly *

Snatch PR: 190#
C&J: 215#

8.13.14 - Running, Abs, Shoulders

Pre Work: 3 Rounds
15x RDL- up against the wall. Hinge at the waist and push back and keep pushing your bum back trying to touch the wall.
10x SL box squat- start on top of the box, push knee out, push butt back, chest up, load up the glute.

WOD: 20 min AMRAP
Run 800 meter
7x Strict pull up
:25 sec hollow hold
7x Ring dips (10x box dips)
:30 sec Plank (right side)
:30 sec Plank (left side)
10x T2Bar
20 meter plank walk
10x Hollow rock
:10-:20 sec L-sit or knee tuck hold
3x Wall walk
:60 sec FLR hold in rings (:60 sec plank)

**This type of workout is meant to be done with a purpose. Do not race through these movements like a traditional WOD. You are to take your time on each movement to make sure it is done with perfection. The goal is to really dial these movements in and make each rep count, actually get better, the clock is there to simply keep you organized. These core/midline and gymnastic movements will help improve the important detailed cues of other popular CrossFit movements.**

Score= Completion.

8.12.14 - Thrusters, Box Jumps, Rowing

Pre Work: Warm up thrusters and box jumps.

WOD: 5 Rounds- Rest 2 minutes between rds.
7x Thrusters (65/95#, 75/115#, 95/135#)
12x Box jumps- must be unbroken (16/20)
*pass=1 minute max row, fail= 1 minute max row + 10x burpees during 2min rest

Score= Weight used & number of passes

Results: 293, 288, 283, 278, 278, 95#

8.11.14 - Chipper

Pre Work: 3 Rounds- Lunge & Pull

10x Perfect ring rows (scale up- elevate feet and/or add a plate
10x Loaded lunges ( use a loaded barbell in front, back, or OH position)

WOD:
100x Double unders (300 singles)
75x Sit ups
50x Wall balls
25x KB clean & press
25x KB clean & press
50x Push ups
75x KB Russian swings
100x Air squats

Score: 19:30 (1st in class)

8.8.14 - 3,2,1 Go

Pre Work: 3 rounds
5x Ring dips
5x Strict pull ups
:25 second hollow hold

WOD: 3 Rounds-
3x Strict press (Heavy)
5x Strict Toes 2 Bar
7x 2 for 1 wall balls J
REST 1 min
2 Rounds-
5x Push press (Heavy)
7x Toes 2 Bar
9x Medball squat clean wall balls J
REST 1 min
1 Round-
7x Clean and Jerk (Heavy)
9x Knees 2 elbows
11x Wall balls..phew!

Score= Time and weight used per movement!

Post Work: 3 Rounds-
:30 second prone cobra
20x Supermans

Results: 10:15, first on the day at holladay

4.1.14 - Oly

8.7.14 - Oly

8.5.14 - Snatches, IWT

Pre Work: Plank tunnel with class…
Then some empty barbell snatch work/warm up
-Toe Heel Snatches
-Snatch pulls and high pulls
-Snatch balance
- OHS work
Then work up to load for the WOD

WOD: 3 Rounds- 2 min rest in between rounds

Load options- 65/95#, 75/115#, 95/135#
5x Snatches (squat snatch if advanced)
2 Minute max double unders
*1 round of Cindy must be completed in rest

REST 5 Min

3 Rounds- 2 min rest in between rounds
10X Back squat (same load options as earlier)
:30 Second max burpees
1 Minute max row

Score= Weight used for snatches and back squats. Max distance row and max burpee.

Results: 135#, 305m, 290, 295

8.4.14 - 15 min AMRAP

Pre Work: 3 Rounds-
5-8x Weighted push ups (10-45# plate on back)
:30 Second weighted wall sit (10-45# plate laying on lap or our front like a steering wheel)
:20 Second weighted Samson stretch per leg (10-45# plate on knee or OH position)

WOD: 15 Minute AMRAP

10x Box jumps (20/24”)
10x Medball side toss (14/20#) (each side)
10x Calorie row
10x Hollow rocks
10x KB SDHP (16/24kg)

Score= Total rounds, plus extra reps!

Post Work: Jog around the block with a friend. Roll and stretch quads. Find 1 more focus area of mobility too!

Results: 5 + 10

8.2.14 - Saturday WOD

8.1.14 - Cleans, Short AMRAP

Pre Work:Empty BB work, toe heel drill, high pulls, knee pauseWarm up the power clean.

WOD: Find your Max Power Clean.

5x-5x-5x-3x-3x-3x-1x-1x-1x

*you should add more weight each set, if you feel good when you get to the 1x reps, go for a new PR!

Score= Weight.

THEN…

7 Min AMRAP:

3x Burpee broadjumps

6x KB snatches (3 each arm)

9x Sit ups

150 Meter row

Score= Amount of rounds completed.

Results: 210#