Saturday June 15th 2013

WOD (Crossfit team WOD) In teams of two, complete the following events – Event # 1 3 Min Max Rep 155/105# Clean and Jerk – Athletes must alternate reps Event # 2 800 Meter relay – Partner A. runs then tags Partner B. Event # 3 3 Rounds for time: (each athlete must complete) 30 Double unders 20 Kettle-bell swings 10 Front squat (155/105) – Athletes will alternate completed...

Friday June 14th 2013

   

Thursday June 13th 2013

 

Wednesday June 12th 2013

 

Tuesday June 11th 2013

WOD Prep… 5 minutes of group joint mobility and stretches “Penalty Box” This warm up will be completed in teams of two.  The person resting will count the rowers violations.  All Burpees will be completed at the end of the warm up. Note: First Round can be used to make sure you understand proper rowing mechanics and mistakes will be counted but not count toward Burpees. 3 x 300m...

Monday June 10th 2013

WOD Prep… 400 meter run 10 PVC pass throughs 10 muscle snatch (45/33) 15 OHS Foam roll quads,  hips, spine and lats Spend 5 min mobilizing shoulders and hips with bands and stretches Skill work – In 10 min build up to a challenging overhead squat. Pull bar from floor. For time: 7 rounds 5 OH squat (155/105) 1 rope climb 10 push up w/ feet on 45# plate...

Saturday June 8th 2013

WOD Prep… Down and back drills/Joint mobility + Foot work drills/Burgener Warm up Skill work – Practice snatching for 15 mins – This could be trying for a new one rep max or working different skill transfers, positions or drills to help with the snatch In teams of two, complete the following for time: 50 Cleans (135/95) – one person works at a time 200 Meter suicide run 30...