Wednesday, April 23, 2014

Today’s workout is below. First, we’re asking for your help by filling out our survey. We want to make sure we continue to grow in a way that pleases all of you so we’ve put together this survey to ask for feedback. Let us know what you like and don’t like! Thanks in advance for completing it.

https://www.surveymonkey.com/s/AcuoCF

Strength
Strict press – 5 reps at 75%, 3 at 85%, 1 at 95%

WOD
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Shoulder-to-Overhead
Burpee box jumps

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Tuesday, April 22, 2014

Strength/Skill
Muscle-up practice

WOD
For time, complete the following:
5 Muscle-ups
10 Power cleans
15 Burpees
20 Toes-to-Bar
25 Box jumps
30 Sit-ups
35 Kettlebell swings
40 Box jumps
45 Push-ups
50 Calorie row

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Monday, April 21, 2014

Strength
Back squat – 5 reps, 3, 1 at 75%, 85%, 95%

WOD
Every minute on the minute until you can’t continue of:
4 Ring rows or pull-ups
8 Goblet squats
12 Double-unders

Apr 21 WOD Results

Apr 21 WOD Results

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Saturday, April 19, 2014

As a team of 3 or 4:

Buy-in:
Individually complete 15 Burpees, then run

Then, as a team:
60 Ground-to-Overhead
120 Toes-to-Bar
240 Double-unders

Cash-out:
Each person: Run then 15 Burpees

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Friday, April 18, 2014

Benchmark Day!! No strength work today. Give 110% effort to the WOD and if you want to work on a skill or strength after then go for it.

Diane
21, 15, 9 reps of the following:
Deadlift
Handstand push-ups
Prescribed weight is 225#. The women’s weight when this was done at Regionals was 155#. Both the weight and the handstand push-ups will be scaled as needed for each of you. Have fun!

Check out a demo of this workout from one of CrossFit’s original girls, Annie Sakamoto

 

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Thursday, April 17, 2014

Strength
Front Squat – 3×3 at 65%, 75%, 85%

WOD
Complete the following for time:
1,000m Row
5 Power snatches
5 Wall balls
750m Row
10 Power snatches
10 Wall balls
500m Row
15 Power snatches
15 Wall balls
250m Row
20 Power snatches
20 Wall balls

Apr 17 WOD Results

Apr 17 WOD Results

 

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Wednesday, April 16, 2014

Strength/Skill
Jerk footwork

WOD
Complete 22, 16, 10 reps of:
Toes-to-Bar (or Knees-to-Elbows or sit-ups)
Overhead Lunges
(25 Double-unders or 75 singles after each round)

Apr 16 WOD Results

Apr 16 WOD Results

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Tuesday, April 15, 2014

Strength
Strict Press – 3×3 at 65%, 75%, 85%

WOD
18 minute AMRAP of:
250m Row
8 Pull-ups
4 Hand-release push-ups (Adv: Ring dips)
2 Burpee broad jumps (Adv: Burpee box jumps)

Apr 15 WOD Results

Apr 15 WOD Results

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Monday, April 14, 2014

Strength
3-position Clean (High hang, Hang, Ground)
Spend 20 minutes working these positions and slowly build weight it form/technique allow it.

WOD
“Bear Complex”
5 Rounds of:
7 reps of the following: Power clean + Front squat + Push press + Back Squat + Push Press

Apr 14 WOD Results

Apr 14 WOD Results

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Saturday, April 12, 2014

Kick off the weekend right with a great “Hero” partner WOD!

Partner “DT”
Each partner alternates 1 round of DT until both have done 5 rounds each (10 total). Between each round, the partner coming off the rest must sprint down the gym and back before starting their round. 1 round of DT is:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Then 100 Double-unders to cash out.

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