Continue reading »]]> WARM UP: Any order, NFT
5 forward rolls
5 freestanding handstand kick ups
5 muscle ups (or substitute)
5 minutes working on another goat

MOBILITY: Coach led

SKILL: Tabata Double Unders

ENDURANCE: Any order, assign to stations
8 minute AMRAP 5 box jumps, 10 squats, 15 KBS
Rest 2 minutes
8 minutes run 800m with med ball, then box step ups
Rest 2 minutes
8 minute AMRAP 5 pull Ups, 10 Push Ups, 15 Double Unders
Rest 2 minutes

Then, 3 rounds
1 minutes 20m repeats
1 minute rest
Score total number of 20m rounds

Continue reading »]]> This Saturday we’ll be showing our support for the folks in Oklahoma, by collecting donations for the American Red Cross of Central Oklahoma, and attempting a 40 minute partner AMRAP: one partner 5 HSPU, 20 Wall Balls, 20 Walking Lunges, 13 Alternating KB Snatches (i.e. it happened on 5/20/2013…), while one partner awaits their turn. You can make donations on the day, or online here:
http://www.gofundme.com/301e3w

WARM UP: Any order, NFT
10-15 GHD sit ups
10-15 dips
10-15 wall balls
10-15 dead hang pull ups

MOBILITY: Super Couch

STRENGTH: Back squat (10 min)
Fast 5×10 @ 70% of 1RM

Find heavy 8RM bench press (10 min)
Then, 5×8 bench press, 1 seated sled pull (10 min)
tie rope to a weighted sled and pull 30 yards

WOD: 10 minute AMRAP
Collect 30 seconds in a plank
10 Push Ups
10 Russian KBS

Continue reading »]]> WARM UP: NFT
20 jumping squats
20 push ups
20 pull ups

MOBILITY: coach led, deep hip mobility

STRENGTH: Split class if needed (half on platforms, half on J-cups)
a) 8 minutes to find 2RM Clean and Jerk (try not to drop bar)
b) EMOM 10, 1 Clean and Jerk at 2RM
2 minutes rest

a) 8 minutes to find a 2RM Front Squat
b) EMOM 10, 1 Front Squat at 2RM
2 minutes rest (breakdown barbells)

WOD: 6 min AMRAP
12 Empty bar Thrusters
9 Med-ball Slams
6 Pull Ups

Continue reading »]]> WARM UP: Any order, NFT
10-15 GHD sit ups
10-15 Krok rows (each arm)
10-15 empty bar Thrusters
10-15 American KBS
10-15 Box jumps

MOBILITY: Coach led

STRENGTH:
Deadlift 7×3 @ 70%
Pull fast, lower slowly, do not drop.

Then, 5 rounds
10 alternating single arm kettlebell floor press
1 footless rope climb (substitute pulls from supine position on floor)

WOD #2: 15-10-5
Burpees
T2B
Kipping pull-ups

From this weekends North East Regionals:

Continue reading »]]> WARM UP: Any order, NFT
10-15 tire flips, with jump in, jump out
10-15 Clapping Push Ups
10-15 elevated P-bar dips (feet on box/bench)
10-15 OH walking lunges (45/25lb plate)
10-15 GHD sit ups

MOBILITY: Coach led

TASK #1: 100 Russian KBS (32/24) for time (attempt to perform unbroken)
TASK #2: Run 1275m for time (or sub with 1500m row)
TASK #3: 15-12-9, Thrusters (155/105), Box jumps (scale weight as required)

Score weights (#1, #3) and times

Southern CrossFit, Perth, Australia

Continue reading »]]> WARM UP: Any order, NFT
Run 400m with odd object (preferably tire or med ball)
20 box jumps
20 push ups
20 pull ups
20 Good mornings

MOBILITY: Banded shoulder mobility

TABATA: 20m dash (cover distance as many times as possible in 20 seconds)

STRENGTH:
Collect 30 Push Press using 1RM press weight
Then, 3×10 strict press at 70% of 1RM press weight

WOD: 8 Minute AMRAP
3 high box jumps (>30”)
6 strict pull ups (or banded pull ups, or ring rows)

CrossFit Central, Austin, Texas

Continue reading »]]> WARM UP: 3 rounds, NFT
5 Deadhang pull ups (or banded pull ups, or ring rows)
10-15 Hollow rocks
10-15 OHS

MOBILITY: Coach led, hip and posterior chain mobility

STRENGTH:
Deadlift 8 x 1 @ 90% (8 singles)
Then, 3×20 Deficit KB Romanian deadlifts
Stand on a 45lb plate, and perform a RDL with a KB in each hand

WOD: 5 rounds
10 Burpee Box Jumps
10 Krok rows each arm (use box)
5 reps crucifix stretch on each side

San Francisco CrossFit