Row 750 M
50 Dips
100 Situps
The dips and situps can be broken up in any increments.
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IT’S FRIDAY!
Row 750 M
50 Dips
100 Situps
The dips and situps can be broken up in any increments.
Row 750 M
50 Dips
100 Situps
The dips and situps can be broken up in any increments.
Power Snatch
65% x 5
75% x 5
85% x 5+
WOD
5 DB Push Press
1 Power Snatch (85% 1rm)
5 OH Squats (85% 1rm)
6 Rounds
Box Jumps
Wall Balls
Med Ball Cleans
Burpees
Ball Slams
We spent some extra time reviewing the skills which was followed by the WOD:
AMRAP 8 Minutes of the above…starting with one exercise until you break, then move to the next, and so one.
200 M. Farmer’s Walk
21 Chin ups
21 Situps
200 M. Farmer’s Walk
15 Chin ups
15 Situps
200 M. Farmer’s Walk
9 Chink ups
9 Situps
Squat and Jerk
65% x 5
75% x 5
85% x 5+
then
10 DB Thrusters (35/25)
100 M. Sprint
Rest 30 seconds
15 DB Thrusters
100 M. Sprint
Rest 30 seconds
20 DB Thrusters
100 M. Sprint
25 Ball Slams
PLEASE JOIN US SATURDAY MORNING FOR SHIANNE’S BIRTHDAY WOD!
Our WOD for today was:
100 Reverse Jump Ropes
10 Hammer Hits-Right
10 Hammer Hits-Left
25 Single Leg Jump Rope-Right
25 Single Leg Jump Rope-Left
100 Mountain Climbers
500 M. Row
2 Rounds
Power Clean
65% x 5
75% x 5
85% x 5+
then
Max Med Ball Cleans in 3 minutes
Today we did a hero WOD. It is a memorial workout in honor of former Marine Staff Sgt Daniel Hansen who died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.
“HANSEN”
30 KB Swings (72/54)
30 Burpees
30 GHD Situps
5 Rounds
The Hero WODs are hard…there is no way around it! We put a time cap of 30 minutes to this workout, but did permit conditioned CrossFitters to continue if they chose to.
Today we are starting the Wendler strength training program for the Olympic lifts! Today’s lift is the SQUAT SNATCH:
65% x 5
75% x 5
85% x 5+
then
3 Power Snatch
3 Snatch Pulls
3 Power Snatch
3 Rounds stay connected, work up to heaviest weight without dropping.