10.22.14


Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

5 Deadlifts 185/125

10 Box Jumps 24/20

30 Double Unders

10.21.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

run 200m

10 good mornings

15 jump squats (barbell)

10 burpees

Weightlifting

Back Squat

Metcon

Metcon (Time)

Team Wod

Row 1600m (switch every 400m)

then

3 Rounds (each)

7 DB Thrusters 45/25

14 KBS 53/35

7 Toe to Bar

10.20.14


Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Thruster

Front Squats

Back Squats

Overhead Squats

Gymnastics

Pull-ups

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

10.17.14

Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Gymnastics

Pull-ups

Weightlifting

Metcon (AMRAP – Rounds and Reps)

AMRAP8

10 DB Snatch (alternating arm) 45/25

5 Pull ups

10.16.14

Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Thruster

Front Squats

Back Squats

Overhead Squats

Weightlifting

Back Squat

Metcon

Metcon (Time)

4 RFT

10 Overhead Squats 95/65

8 Burpees Over the Bar

Run 400m

10.15.14


Main – CrossFit

Warm-up

Sundown #4 (No Measure)

3 Rounds of:

5 burpee broad jumps
10 lunges (each leg)
15 air squats

Gymnastics

Pull-ups

Pull Up Progression (strict)

1X30 (in set of 4-6)

Level 1: ring rows
Level 2: ring rows with elevated feet
Level 3: strict Pull ups
Level 4: weighted strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

7 Clean and Jerk 135/95
7 Toe to Bar
25 Double Unders