WOD 8/30/13

Jeremy and Kristen working through KB Swings on a 

Saturday Team WOD

Strength:
Squat 1x5 @70%, 3x4 @80%

then

12 Minutes for a Heavy Jerk Triple

Met-Con:
10-9-8-7-6-5-4-3-2-1

KB Swings (70/53#)

1-2-3-4-5-6-7-8-9-10

Box Jumps (30/24")

WOD 8/29/13

Running with the 6am class

Strength:
4x Max Rep Strict Chin-Ups
4x8 Close Grip Bench Press

Met-Con:

3 Rounds

Run 400m

12 Thrusters (115/75#)

WOD 8/28/13

I love picking up barbells in the morning!

Strength:
3RM High-Hang Power Clean

then

a) 5x2 Pause Clean Pull

b) 5x5 Behing the Neck Push Press

Met-Con:
7 Minutes of Burpees

Compare to 1/28/13

WOD 8/27/13

Strength:
Squat

1x6 @70%, 1x6 @80%, 1x3 @90%, 1x2 @95%

Front Squat

1x5 @70%, 1x4 @80%, 1x3 @85%, 1x3 @90%

Met-Con:

7 100m Sled Drags/Sled Pulls

WOD 8/26/13

Strength:
15 Minutes to find a 3RM Hang Snatch

Met-Con:
30-20-10

Wall-Ball

KB Snatch - 15 Per Arm (70/53#)

WOD 8/23/13

Remember when we did the Bear Complex last month?

That was a fun day!

Strength:
Power Snatch 3RM in 15 Minutes

Met-Con:
Barbell Carry 30' (185/115#)

7 Squats

Barbell Carry 30'

14 C2B Pull-Ups

Barbell Carry 60'

7 Squats

Barbell carry 60'

14 C2B Pull-Ups

Barbell Carry 90'

7 Squats

Barbell Carry 90'

14 C2B Pull-Ups

Bar will start on the ground, and you will have to clean

the bar and press it overhead to your back.  After the squats

you will walk back to your starting point, drop the bar, and perform

your C2B Pullups before cleaning the bar again to start your next round

WOD 8/22/13

Pull-Ups and Close Grip Bench Press

Strength:

4x3 Close Grip Bench Press

4x8 Weighted Pull-Ups

Met-Con:

21-18-15-12-9-6-3
KB Swings (53/35#)
Wall-Ball (20/14$)

WOD 8/21/13

Hector, Camilo, and Hector Jr. Working on their Jerks

Strength:
15 Minutes to Find a 3RM Power Clean

10 Minutes to Find a 3RM Jerk

Met-Con:
Run 800m
Rest 2:00
25 OHS (115/75#)
Rest 2:00
Run 800m

WOD 8/20/13

Strength:

Squat 

1x8 @65%, 1x6 @75%, 1x4 @85%, 1x4 @90%

Front Squat

1x5 @70%, 1x4 @80%, 1x3 @85%, 1x3 @90%

Met-Con:

3 Rounds

50 Double-Unders

15 Push Press (135/95#)

15 Burpees

WOD 8/19/13



Strength:
15 Minutes to Find Heavy 3 Position Snatch

then

3x1 @90%

Met-Con:
3 Rounds

3:00 to complete 500m Row

then Max Muscle-Ups

Rest 2:00

WOD 8/16/13

Strength:

15 Minutes to find 3RM Front Squat

Met-Con:
5 Rounds

40 Walking Lunges

5 Snatch (155/105#)

WOD 8/15/13

Keith, Cecilia, and Charlotte working on their Clean & Jerk

Strength:

15 Min to Find 2 RM Clean & Jerk

(The bar may be dropped after the jerk)

then

4x5 Bench Press

4x Max Strict Pull-Ups

4x 15-20 GHD Sit-Ups

Alternate Movements with a 1 minute rest between each

WOD 8/14/13

6am getting after some Burpees

Strength:

4x5 Snatch Grip Push Press + 1 OHS
4x3 Clean First Pull

Met-Con:
30 Pull-Ups

30 Burpees

20 Pull-Ups

20 Burpees

10 Pull-Ups

10 Burpees

WOD 8/13/13

Strength:

Squat 

1x8 @65%, 1x8 @70%, 1x6 @80%, 1x6 @85%

Front Squat

1x5 @70, 75, 80, 85%

Rest 2 Minutes between each set

Met-Con:

5 Rounds

:30 Max Row for Calories

:30 Rest

:30 Max Box Jumps

:30 Rest

:30 Max HSPU

Rest :30

WOD 8/12/13

Hey, we could be wearing weight vests and carrying sandbags again...

Strength:
15 Minutes to find 3RM Hang Snatch

*Start at the top of the knee and catch in a full squat

Met-Con:
4 Rounds

Run 400m

Max Rep Ring Dips

Rest 2:00

*This is a max effort run There is zero rest from the end of the run to 

the start of the Dips

WOD 8/9/13

Celina & Jamie, Benching Buddies

Strength:
Bench press 4x8
Front Squat 1x5 @60%, 1x5 @65%, 2x5 @70%

Met-Con:

Tabata Bottom-to-Bottom Squats
Run 400m
Tabata Bottom-to-Bottom Squats

WOD 8/8/13

Chewning working on his Split Jerk

Strength:

12 Minutes to Work Up to a 3RM 

Hang Power Snatch

12 Minutes to Work Up to a 3RM 

Hang Power Clean

12 Minutes to Work Up to a Heavy Complex of

Push Press+Push Jerk+Split Jerk

WOD 8/7/13

Strength:

5x3 Snatch First Pull

5x3 Snatch Balance

Met-Con:

3 Rounds

8 Handstand Push-Ups

30 KB Swings (53/35#)

15 Pull-Ups

Rest 2:00

WOD 8/6/13



Strength:

Squat

1x8 @65%, 1x8 @70%, 1x6 @80%, 1x6 @85%

Front Squat

1x5 @60%, 1x5 @70%, 1x5 @75%, 1x5 @80%

Met-Con:
 Run 3x800m

Rest 1:1

WOD 8/5/13

Strength:
5x5 Push Press

5x5 Pendlay Row

Alternate Movements with a 1 Minute Rest

Met-Con:

5 Rounds of

AMRAP 2 Minutes

30 Double-Unders

10 Wall-Balls

Max Rep Burpees

Rest 1 Minute

WOD 8/2/13

Willie on the final stretch of a Half Marathon (21,097m) Row

Strength:
15 Min to find 1RM Clean & Jerk

Met-Con:

Row 1k

Then

5 Rounds

25 Pull-Ups

7 Push Jerks

(15 Minute Time Cap)

The top time at the CrossFit Games for this WOD

was set by Josh Bridges in a time of 8:33