Tuesday WOD, September 23, 2014

Posted on 22. Sep, 2014 by .

4

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Snatch

WOD:
4 rounds, every minute on the minute of:
A1) 3 Weighted pull-ups with med ball (20 lb./14 lb.) + 5 strict pull-ups + 7 kipping pull-ups (unbroken)
A2) 10 Shoulder to overhead (135 lb./95 lb.)
A3) 25 Sit-ups
A4) 8 Power snatches (95 lb./65 lb.)

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_____________________

High bar back position with Chad Vaughn, CrossFit

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Monday WOD, September 22, 2014

Posted on 21. Sep, 2014 by .

5

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
2×2 Front squat @ 100% 1RM

WOD:
2 rounds for time of:
100 Double-unders
45 Wall balls
25 Burpees
Rest 2 minutes

You will be scored by time and number of breaks. Post loads and time to comments.

________________

Show me the armpits with Coach Burgener, CrossFit

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Friday WOD, September 19, 2014

Posted on 18. Sep, 2014 by .

1

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
6×2 Front squat @ 80% 1RM
6×2 Weighted chin-ups (53 lb./26 lb.)

WOD:
For time:

800m Run
30 Walking lunges with 45/25 plate overhead
2K Row
30 Walking lunges with plate overhead
800m Run

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______________

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Thursday WOD, September 18, 2014

Posted on 17. Sep, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Clean pull + Hang clean + Clean 4×1+2+1 @ 75% 1RM of clean

WOD:
5 rounds of:

1 minute max rep Bench press @ 75% bodyweight (girls do 60%)
1 minute max rep Double-unders
1 minute max shuttle runs @ 20ft/30ft/40ft
Rest 3 minutes

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_________________

Where is the Power, Faith as RX
(Faith as RX posts a daily devotional, if you are interested in following them!)

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Wednesday WOD, September 17, 2014

Posted on 16. Sep, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Push Press + Split Jerk, 5×2+2 @ 75% 1RM of jerk

WOD:

Every minute on the minute for 25 minutes, complete:
1 Power Snatch (135 lb./95 lb.) + 1 Burpee muscle-up on rings (sub: burpee bar muscle-up or 3 chest to bar pull-ups)

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_______________

Kids Receive Speech To Remember, ESPN

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