Saturday, 05.18.13: Team WOD

Team WOD

With a continuously running clock, athletes will perform the following:

2 min amrap of: Deadlift 225,315 (scale accordingly)

3 min amrap of : Bar Touching Burpees

5 min amrap of: Box Jumps 24, 30 inches

8 min amrap of: Wall Ball 15,20# to a 10' target

2 person teams,only one athlete goes at a time. Post total reps and other details to comments.

Friday, 05.17.13: Power Cleans then Power Elizabeth

WOD 

Power Cleans, 2 reps EMOM for 12 mins "not touch & go reps"

then-

"Power Elizabeth"

21-15-9 reps for time of:

Power Clean 95,135

Ring Dips

 

Beginner WOD

Deadlift, 2 reps EMOM for 12 mmins

then-

21-15-9 reps for time of:

Deadlift 95,135

Hand Release Push-Ups

Scale as needed.

Post loads and times to comments.

For newer athletes, when we modify a wod or scale a movement back to an "easier" progression it is to reinforce better movement patterns. This allows one to stay safe and avoid injury but more importantly it helps one to better understand the skill of the movement we are trying to teach. A lot of things in CrossFit just take time to acquire and even more time to refine down further. As coaches we want our athletes to get more than just a good workout, we want to teach you guys how to become better and more competent movers. Remember that the first law of learning is time and reps.

Thursday, 05.16.13: MetCon Triplet

WOD

3 rounds, for time of the following:

Run 800 meters

75 x Air Squats

50 x Abmat Sit-Ups

Post time to comments.

Wednesday, 05.15.13: Snatches, C&J, and Front Squat

WOD

Snatch, heavy singles EMOM for 10 mins

C&J, heavy singles EMOM for 10 mins

Front Squat, establish a heavy single.

Post loads to comments.

Tuesday, 05.14.13: Weighted Pull-Ups and Helen

WOD Demo

 

WOD

Weighted Pull-Ups, 5 x 3 reps

then -

"Helen"

3 rounds, for time of:

Run 400 meters

21 x Kettlebell or Dumbbell Swings

12 x Pull-Ups

Post best WPU load and time to comments.

Monday, 05.13.13: Heavy Thrusters ad then... MetCon Couplet

WOD

Thruster, 3-2-2-2-1-1-1 reps

then-

21-15-9 reps for time of:

Thrusters & Burpees

Post loads and time to comments.