(240) 317-5303

8 January 2015

WOD

 

for HMH 14

 

800m run 20#

14 rounds

5 pull ups

4 burpee box jumps 30″&24″

3 cleans 185/135#

800m run 20#

7 January 2015

WOD
AMRAP 5

“Karena”
60 situps remainder of time wallballs
athlete choose weight of ball score is number of wallball reps x weight of ball

Skill (L2/3 only, On-ramp and L1 do 10 mins at weights below)
EMOM 15
Odd-10 Cal Row
Even- 5 thruster

On Ramp: EMOM 10 of 5-10 cal row, 5-10 air squat or PVC thruster
L1: 8-10 cal row, scaled
L2: 10 cal row, 115/85#
L3: 10 cal row, 155/115#

5 January 2014

Skill EMOM 12
Odd 30 D/U (On Ramp/L1: 10 jumps to target or 30sec of single under)
Even 8 Burpees to target (On Ramp: 5 air squats, 3 push ups)

WOD
AMRAP 12
6 Deadlift
12 Dips
24 Air Squats

On Ramp/L1: Scaled
L2: 275/185#
L3: 315/225#

2 January 2015

 

WOD
Partner WOD
(1 works, 1 rests- change at any time)
10 min AMRAP
200m run
100 double unders
20 box jumps
(score = total rounds + reps)

Rest 2 mins

800m run for time (on ramp/L1: 400m run)

3 January 2015

 

Saturday, January 3

Free Intro to CrossFit! 8am

Olympic Lifting Class 9am

Clean and Jerk

70% x 2, 75% x 2, 85% x 2

“back rack to split” position work

 

Competition Class 10am

Med Ball Toss
Chest pass 3 throws
Soccer throw 3 throws
Over the Shoulder keg toss 3 throws

9-6-3
Deadlift (L3: 365/255, On Ramp-L2: Scaled)
Parallete HSPU (On Ramp-L2: Scaled)