Build to a heavy complex (from the rack):
Push Press x 2 + Push Jerk w/10sec hold in the finish
then,
10 min AMRAP
30 DUs
15 Power Snatches 75/55lbs
*Today we are running 2 heats, and practicing judging one another using the official score sheet. If your athlete isn’t doing the wod Rx, please notate the difference on the sheet.
The purpose of the pressing complex is to keep you under a heavy load during the next five weeks while working on movements that we’re likely to see in the coming wods. 14.1 is an opportunity for us to get used to judging each other before Friday. As you judge, don’t be afraid to “no rep” your athlete if they aren’t clearly meeting the standards set forth by Crossfit. Please scale the wod to 60 single unders with men snatching 65lbs, and women snatching 45lbs if need be.
View the Entire Week →MOD (Movement of the day) Push Jerk/Split Jerk Intro Then 5-5-5 from the rack – WOD (Workout of the day) Tabata This: Double Unders Hand Release Push Ups Air Squats Sit ups – “Even if your workdays consist of alternating between hunkering down over the laptop in a full Grok squat with perfectly neutral lumbar spine and […]
WOD (Workout of the day) – “EVIL EVA” 5 Rounds for time of: -800m Run -30 KBS (2/1.5) -30 Pull Ups – Eighty percent of success is showing up… – – A few housekeeping notes: – 1. Everyone needs to sign up through Mind Body Online as soon as possible. If your card has not […]
MOD (Movement of the Day) OHS (overhead squat) intro and then -10×3 with light weight focusing on form – WOD (Workout of the Day) 3RFT of: -10 Dumbbell Snatch right arm (10/30) -15 Burpees -10 Dumbbell Snatch left arm (10/30) – Breaking the Mental Barrier Posted on October 19, 2011 by Josh Bridges The mind is […]
MOD (Movements of the Day) Dumbell Snatch intro – Back Squat 5-3-3-1-1-1-1 Increase weight each set. – As a reminder, this Saturday is the grand opening! We hope everyone will stop by between 2 and 5. There will be lots of food as well as beer and wine. – We hope everyone can make it!
Workout of the Day – Run 800 meters 10-Body weight Deadlifts 20-GHD Sit Ups 30-Box Jumps 24’/20′ 40-KBS Green/Yellow 50-Double Unders 40-KBS Green/Yellow 30-Box Jumps 24’/20′ 20-GHD Sit Ups 10-Body Weight Deadlifts Row 1000 meters
Team WOD – “Deck of Cards” – Hearts- Push Ups Diamonds- Pull Ups Spades- Hanging Knee Raises Clubs- Air Squats – Face cards are 10 Aces are 11 Numbered cards are as valued “Jokers” are a 200m Run!!!!!!!!!!!
Workout of the day: 20 Min AMRAP (as many rounds as possible) of : Run 200m and then rest 30 Sec (The coach will show you 200m route.) Fundamentals, Virtuosity, and Mastery An Open Letter to CrossFit Trainers CrossFit Journal August 2005 Greg Glassman In gymnastics, completing a routine without error will not get you […]
MOD (Mission of the day) Max Height box jump – WOD (Workout of the day) 5 RFT (Rounds for time) of: 3 muscle ups 18 wall balls 20/14
