October 2012

Warm up: 400m run or 500m row 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees WOD: A. 10 minutes to establish: a max weight CTB pull up, or a max weight pull up, or max reps strict pull ups, or max reps kipping pull ups B. […]

Warm up: P1: row 250m P2: AMRAP 5 squats, 5 sit ups, 5 push ups complete 2 full rounds WOD: “Ring Push Up Nicole” 20min AMRAP 400m run max reps ring push ups (2 attempts each round; after second muscle failure, run again!) Note number of ring push ups and number of rounds

Warm up: 250m row 3 DB man makers EMOM for 5minutes, try to increase weight each round WOD: A. OHS: 1 – 1 – 1 – 1 – 1 Front Squat: 1 – 1 – 1 – 1 – 1 Back Squat: 1 – 1 – 1 – 1 – 1 Try to increase load on each of

Warm up: Double Under warm up drills Instructor led agility drills WOD: 10 rounds with 2minutes rest between of any or any combination of: 400m run or 500m row After the 10 rounds, complete: 3 sets of 15 of: GHD sit ups or anchored weighted sit ups rest 1 minute between sets

Warm up: 400m run or 500m row PVC warm up: complete 1 round 8 PVC OHS 8 PVC snatch balance 8 PVC Sotts press Kettlebell Complex: complete 2 rounds 8 KB SDHP 8 KB snatch swing 4 R arm KB OHS 4 L arm KB OHS WOD: 15 rounds of: power snatch immediately followed by 5 OHS Start

Warm up: 200m run 3 rounds 4 inch worm push ups 4 ring rows 14 double unders WOD: “Jared” 4 rounds for time of: 800m run 40 pull ups 70 push ups

Warm up: 250m row 2 rounds 100m run 5 PVC pass throughs 5 PVC snatch balance WOD: For time: 10 OHS 135/95 200m run 20 OHS 95/65 400m run 30 OHS 65/35 800m run Powerlifting: A. bench press 1×5 @ 60%, 1×5 @ 70%, 1 x max reps @ 75%, rest 3minutes between B. snatch and clean & jerk 3×5

Warm up: P1: 8 PVC OHS, 8 burpees P2: row until P1 finishes switch, 2 complete cycles WOD: A. Hang Power Snatch 6 x 2, E2MOM *start above knee, get as heavy as possible without pressing out* B. 3 rounds for time: 500m row 400m run

Warm up: 400m run 2 rounds 8 ball slams 4 pull ups 2 tire flips WOD: A. Build up to a 1RM thruster in 15minutes *2011 South East Regionals standard* B. For time: 30 thrusters 75/55 3 rope climbs, 15′ 20 thrusters 75/55 2 rope climbs 15′ 10 thrusters 75/55 1 rope climb 15′ Powerlifting: A. high bar back squat:

Warm up: 400m run 5-10 reps of each movement in WOD WOD: “Filthy 50″ For time: 50 box jumps 24″/20” 50 jumping pull ups 50 KBS, 16kg 50 walking lunges 50 K2E 50 push press 45/35 50 back extensions 50 WBS 20/14 50 burpees 50 double unders WOD Demo with Rock Creek CrossFit – video [wmv] [mov] [HD