300313

WOD - For Time

1 Mile Run

800m Run

800m Run

400m Run

400m Run

400m Run

400m Run

100 Back Squat @ 50% B.W.
Rest 1:1

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WOD - CrossFit Games 13.4

In 7 Minutes

3 Clean and Jerk 61/43
3 Toes 2 Bar
6 Clean and Jerk 61/43
6 Toes 2 Bar
9 Clean and Jerk 61/43
9 Toes 2 Bar

Continue this pattern untill time runs out.

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Strength - Power Clean

2 OMEM For 5:00

WOD - 4RFT

10 Hang Power Clean 60/40
20 Push Ups
30 Double Unders

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Strength - Close grip bench press

10x3 @ 80% - 60-90 secs rest

WOD - 3 RFT

23 Push Press 42.5/30
23 OHS 42.5/30
23 Deadlift 42.5/30
90 Double Unders

- Then -

2 rope climbs (for fun)

250313

A) Find 1 RM for height

Box Jump

WOD - 21-15-9

Thruster 42.5/30
Box Jump 24"/20"
KBS 24/16

240313

Skill - Power Snatch

3-3-3-3-3

WOD - 12-9-6-3

Power Snatch 42.5/30
Burpees

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Strength - Front Squat

3 EMOM for 10 Mins @ 80%

WOD - Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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A) Strength - Close Grip Bench Press

3 reps EMOM for 10 mins @ 75%

WOD - 25-20-15-10-5

Pull Ups
Push Ups

Inbetween each set 1 shuttle

210313

Well done to everyone who hit 13.3 today!

WOD - 13.3

12 Min AMRAP

150 Wall Balls 9/6.5
90 Double Unders
30 Muscle Ups

Late Post 200313

WOD - Every 5 Mins for 7 rounds

200m Run
15 Burpees
10 Thruster 42.5/30

Score = slowest time

190313

A) Strength - High Hang Power Snatch

3-3-3-2-2-2-1-1-1

WOD - 15 Min AMRAP

5 Deadlift 100/75
10 Burpee Over Box 20"

170313

Sunday Funday WOD - 2RFT

10 Hang Clean 80/60
20 Wall Ball 9/6
30 GHD Sit Ups
40 Pistols
50 Pull Ups

160313

Strength - Close Grip Bench Press

3 Reps EMOM for 10 mins @ 70%

WOD - 3 RFT

25 KB Snatch 24/16 (la)
25 KB Snatch 24/16 (ra)
25 Push Up

150313

Strength - Squat Clean/Jerk Complex

2 Touch & Go Squat Clean +
1 Jerk

1-1-1-1-1-1-1 ~ increase weight each time.

WOD - 12 Min AMRAP

5 Clean & Jerk 60/40
10 V-Sits
15 Air Squat

130313

Strength - Hang Power Snatch

2 reps EMOM for 10 mins @ 70%

WOD - 21-15-9

Back Squat 60/40
Toes 2 Bar

Finisher

100 Hollow Rocks

120313

Strength - Front Squat

3 EMOM for 10 mins @ 70% 1RM

WOD - 12 Min AMRAP

7 Deadlift 100/75
14 KBS 24/16
21 Push Ups

Ladies Class - 15 Min AMRAP

8 Pull Ups
12 Burpees
16 Weighted Sit Ups
50 Skips

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No Posts from the weekend as Coach B and Coach Sarah were away on CF Powerlifting Cert. Big thanks to Mat and Claire for covering! First things first; VERY impressed with everyones effort on WOD 13.1! Some great performances and also some shocking ones! Ryan Amos PR'd 16 times in a row and big shout to Abbie Evans who smashed it throwing down 150 reps!
Secondly well done to everyone who braved the cold tonight!

A) Technique - Med Ball Clean

WOD - 5RFT

10 Push Press 50/35
20 Med Ball Clean 9/6/5
30 Double Unders

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WOD CrossFit Games 13.1

17 Minute Window Complete

40 Burpees 6" Reach
30 Snatch 35/20
30 Burpees
30 Snatch 62.5/35
20 Burpees
30 Snatch 75/45
10 Burpees

In the remaining time finish with as many reps as possible of 95/55 snatches

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A) Sumo Deadlift

5-5-5-5-5

Select moderate weight focusing on foot position a bar path whilst lifting and returning the bar.

WOD -

Buy in - M.E. Strict Pull Ups
- Then 3RFT -
15 Sumo Deadlift 100/70
25 Air Squat
35 Double Unders
- Then -
Cash Out - M.E. Kipping Pull Up

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EMOM - 7 Mins

1 Power Snatch
2 OHS - (moderate load - focusing on tekkers)

WOD - 10 Min AMRAP

10 Burpee
10 Thruster 30/20
200m Run

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Jerkmania!

A) Push Jerk
5-5-5-5-5 @ Heavy as Possible

WOD - Push Jerk/Pull Up Ladder

1 - 10 Push Jerk
10 - 1 Pull Up

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Today We hit an old BenchMark!

'Annie'

50-40-30-20-10

Double Unders
Sit Ups