All Day Long

Wednesday's WOD - 130619

Warmup

3 Rounds 

6 Strict Pullups

6 Pistols

6 Dips

10 Double Unders

10 Supermans

10 Hollow Rocks

Strength

Deadlift 5,000/3,500

Pick your rep scheme and complete total weight

WOD

21-15-9

Front Squt 135/95

Push Jerk

Pullups

Tuesday's WOD - 130618

Warmup

400m Run

20 Kipping Pullups

20 Double Unders

20 Air Squats 

20 Situps

20 Hip Extensions

Skill

30 Strict T2B

WOD

10 Minute AMRAP

1 Thruster 95/65

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

Etc.

Monday's WOD - 130617

Warmup    

3 Rounds

6 Strict Pullups

6 Pistols

6 Dips

10 Double Unders

10 Supermans

10 Hollow Rocks

Skill

Handstand Pushups

4 x Max Effort

WOD

7 Rounds

5 Squat Cleans 165/115

10 BB Pushups

Saturday's WOD - 130615

Warmup

Spealler Warmup

WOD

100 Double Unders

20 Burpee Box Jump Over 24/20

30 T2B

40 Thrusters 75/45

50 KBS 53/35

40 Thrusters

30 T2B

20 Burpee Box Jump Overs

100 Double Unders

Friday's WOD - 130614

Warmup

CrossFit Warmup

3 Rounds of 10

WOD

"Kelly"

5 Rounds

Run 400m

30 Box Jumps 24"

30 Wall Balls 20 pound ball

Thursday's WOD - 130613

Warmup

CrossFit Warmup

Sub Ring Rows for Pullups    

Strength

20 Minutes to find 1 RM Clean (Squat Clean)

Check out Elizabeth Akinwale's 240 lb clean. No fear. Jump the weight up and pull under.

 

WOD

5 Rounds

5 Power Cleans 155/115

10 Pullups

Wednesday's WOD - 130612

Warmup

3 Rounds    

10 Strict Pullups

10 Air Squats

10 Pushups

10 Supermans

10 Hollow Rocks

Skill

Pistols

Advanced - Weighted

WOD

10 Rounds

10 Hang Power Snatch 75/45

10 Wall Balls 20/14

Tuesday's WOD - 130611

Warmup

Shoulder Mobility

Strength

Strict Press

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

WOD 

10 Minute AMRAP

10 Kettlebell Swings 53/35

10 Burpees

Monday's WOD - 130610

Warmup

3 Rounds 

10 Strict Pullups

10 Air Squats

10 Pushups

10 Supermans

10 Hollow Rocks

If you haven't seen this, watch it. If you've seen it, watch it again. 

 

Skill

Double Unders

Beginners/Intermediate - Work on form

Advanced - Accumulate 300 double unders

 

WOD

6 Rounds

200m Run

3 Wall Climbs

10 Back Squats 135/95

Saturday's WOD - 130608

Warmup

CrossFit Warmup

3 Rounds of 6

Strength

Overhead Squat

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

WOD

50 Double Unders

30 Burpee Box Jumps

50 Double Unders

30 Pullups

50 Double Unders

30 Kettlebell Swings 70/53

50 Double Unders

30 Ring Dips

Run 800m