10/31/14

WOD: “Halloween”
31 min AMRAP 
31 Box Jumps, 24/20
31 CTB
31 KBS, 55/35
31 FR Step Out Lunge, 95/65
31 Sit ups31 WB, 20/14
31 Burpees

31 Snatches 95/65
31 Calorie Row

10/30/14

Strength:Pause Front squat(3sec) 5x3 start @70% and build

WOD: 10 ROUNDS
5 Thrusters RX (95/65) RX+(135/95)
100m run.

10/29/14

Strength:15-20 to find a heavy Triple  Hang Power Clean

2 ROUNDS
48 Cal Row
24 Burpees over the rower( must be two foot takeoff for RX)
12 Deadlift 135/95

14 min TIME CAP.

10/28/14

Skill:50-40-30-20 DU
         25-15-10-5 T2B
TIME CAP:10min

WOD:"Karen"
For time:
150 wall balls 20/14
Every time ball is dropped complete 10 box jumps

10/27/14

Strength: Clean 6x2 @ 80%

WOD:22min AMRAP
400m Bumper Carry 90lbs/50lbs
15  Deficit Push Ups 45s/25s
8 OH Lunges. 45/25

10/24/14

Strength: Strict Press 5x5 @70% and build

WOD: 3 Rounds
Run 600
12 strict HSPU

10/23/14

Strength:5x3 Pause Front Squat(5 sec pause)
WOD: 5 Rounds
Emo3m
Row 18 Cals
8 Hang Snatches 95/65
* score is total time  it took to comeplete  each round*

10/22/14

Strength: Hi-Hang Power Clean 5x2@65%-70%
WOD:4 Rounds
12 Russian KBS  55/35
15 Burpees

10/21/14

Skill:25+4-6 T2B(increase number of T2B by at least one from last week)

WOD:3 Rounds
21-15-9
Wall Balls
H.R. Push ups
Deadlift 185/135
Rest 3min between Rounds( Score will not include rest)

10/20/14

Strength: 5x3 Clean @75% with a pause at the the knee
WOD:12min AMRAP
10 Thrusters 95/65
12 Box Jumps

10/17/15

Strength:5x5 Pause Front Squat @ 80% of 3rm (3sec count)

WOD: Death by Air Squat :)

10/15/14

WOD: 25min AMRAP
Row 200m
Rest 45 sec

10/15/14

Strength: Hang Power Clean 5x3 @70% ( no starfish allowed at this party)
WOD:16 min EMOM
1st-13 Box Jumps
2nd- Max Unbroken KBS 55/35
*score is total kbs*

http://www.crossfitcreature.com/articles/2014/7/23/cheating-in-crossfit

#wodwithintegrity

10/14/14

Skill: 10 EMOM
20DU (3:1)+3-6 T2B( pick a number and stick with it the whole time)

WOD:
Run 800
 20 wall balls
Run  400
30 wall balls
Run  200
40 wall balls. 20/14

10/13/14

Strength:Clean Complex
Clean deadlift to knee+Clean Pull+Squat Clean 7x1@70%
WOD: 8min AMRAP
8 Push press 95/65
5 Lateral Burpees over bar

10/10/14

WOD:21-18-15-12-9-6-3
Cleans 135/95( squat)
Pull ups

10/8/14

WOD- 10 Rounds
Row 250m
Rest 2 min between intervals

10/8/14

Strength:3RM Front Squat

WOD: 5 rounds
200m Run
18 Burpee box jump overs 24/20
12 Goblet Lunges 75/55
25  min Time Cap

10/7/14

Skill:for 10-15 min  we're going to go over T2B...how to, tips for efficiency, etc.

15 min AMRAP
30 DU 3:1
15 Sit Ups
5 Strict HSPU

10/4/14

Strengh: 15-20 to find 1rm Clean
WOD- For Time
Row 2k

10/3/14

Strength: Push press 6x2

WOD: 12 min AMRAP
12 cal Airdyne
10 Thrusters 95/65

10/2/14

WOD:Row 30 sec on 30sec off for 25 min
                                Or
                       Run 2.5 miles