• 28AUG
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    Friday 140829

    Main – Competitors WOD Weightlifting Front Squat (10×1 EMOM.) Try to use a heavy weight for all sets. Metcon Metcon (Weight) EMOM for 14 minutes Odd: Power Snatch + Hang Squat Snatch + Squat Snatch Even: 3-6 Muscle upsSnatch Complex use 80-90% of 1RM. Accessory Metcon (No Measure) 200m Double KB/DB Farmers Carry 70/53lb 20

  • 27AUG
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    280814- Thursday

    Main – CrossFit Midline Midline: 30 supermans 30 bird dogs (Quality) 50 hip touches Metcon Metcon (Time) MetCon: For Time 800m run 30 Shoulder to Overhead 135/95 30 Pushups 30 front rack lunges 135/95 30 Burpees AFAP 30 Dubs 25min cap

  • 27AUG
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    Thursday 140828

    Main – Competitors WOD Metcon Metcon (Time) 3 Rounds 30 Calorie Row 30 KBS, 53/35lb 30 BJ, 24/20 Mobility 1. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them. 2. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them. 3.

  • 26AUG
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    270814- Wednesday OLY

    Main – CrossFit Warm-up Warmup: 3 Sets: 10 Supermans 15 Sit Ups 10 Glute Bridges Weightlifting Every 90 seconds for 10 total sets Hang Clean+Clean+Front Squat Accessory Pendlay Row (3×6 AHAP ) Accessory Sumo Deadlift (3×5 AHAP)

  • 26AUG
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    “Fundraiser Team WOD” Wednesday 140827

    Main – Competitors WOD Metcon If you are Training this morning try to participate in this Fundraiser Team WOD. If you participate divide todays work into two sessions. Metcon first, then weightlifting and Accessory work later. Metcon (Time) Teams of 2: 75 Pullups 2nd Partner Rest= Bottom of Squat Hold 75 Front Rack Lunges (95,


Main - Competitors WOD

Weightlifting

Front Squat (10x1 EMOM.)

Try to use a heavy weight for all sets.

Metcon

Metcon (Weight)

EMOM for 14 minutes

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups
Snatch Complex use 80-90% of 1RM.

Accessory

Metcon (No Measure)

200m Double KB/DB Farmers Carry 70/53lb
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 70/53lb
20 GHDSU
100m Double KB/DB Overhead Walk
20 GHDSU
150m Single KB/DB Baby Carry
20 Weighted Sit ups with anchored feet
200m Double KB/DB Farmers Carry
Baby Carry- hold KB or DB in crossed arms on your chest. Rest as needed between movements, but not to long that it makes you a pussy.