WOD 24.10.16
Snatch
1RM
AMRAP 10
5 ChinUps
5 Burpees
3 Pullups
10 Burpees
1 strict CTB
15 Burpees
If scaling to ring rows – 9/6/3 with feet at different positions
WOD 22.10.16
Bench press
5-5-3-3-3
3 rounds
30x Toes to bar
21x Ground to overhead 40/30
WOD 21.10.16
Front Squat
1 RM
AMRAP 9
6 Box Jump
9 Wall Ball
12 Walking Lunge Overhead with Plate
WOD 20.10.16
5 Rounds
3-5 Strict Chin Up [Weighted if needed]
ME Ring Row – Stop when speed goes down.
Death By Power Clean 70/50
Minute 1 – Perform 1 Power Clean
Minute 2 – Perform 2 Power Clean
And so on.
Kids
Skill: Thrusters—4 to a 3-step sequence.
WOD:
AMRAP 8
10 jump rope singles
6 push-ups
4 knee raises
WOD 19.10.16
Back Squat
3 RM
12 Minute Clock
800 mt Run
THEN with Remainder of Time
AMRAP
20 Pistol
60 Double Unders
WOD 18.10.16
EMOM 14 Alternating
1 Min: 1 Hang Snatch, Ascending
1 Min: 5 Strict Handstand Push Ups [Deficit as needed] – Scale with DB Strict Press If you fail, finish EMOM at 85% of Best
5 Rounds
20 KB Swing 24/16
10 Push Up
Kids
CrossFit Kids baseball: forward roll, bear-crawl to first base, lunge- walk to second base, roving-plank to third base, grapevine to home base and throw a dodgeball into a tire.
Skill:
Push press—wall drill: facing a wall, perform push presses with elbows slightly touching the wall.
WOD:
3 rounds of:
7 ring row
3 box jump up and overs (12 in. or less)
7 push presses
10 m backpedal
