3.29.13

mobility: warm-up: 4x 20-60 rope turns 20 mb pullovers 3 wall climbs wod: 5x 60:60:60 double unders db thrusters rest

3.23.13.

mobility: warm-up: A. 2x 20 kb thrusters 5 pull-ups 50 singles B. wallball shots double unders ring dips wod: CrossFit Open 13.3 amrap 12mins 150 wallball shots 90 double unders 30 muscle-ups

3.19.13.

mobility: warm-up: 3x 50 rope turns 10 ring rows 20 bulgarian split squats *New Style Double WOD* wod: 3x amrap 3 mins 15 burpees 9 pull-ups REST 60 secs amrap 3 mins 21 double unders 12 Overhead Lunges

2.28.13.

mobility: warm-up: A. HandStand Holds mb pullovers B. 8.5.3. Pushjerk 1 min Jump Rope strength: Pushjerk 5×1 wod: amrap 10 mins 12 db pushpresses 9 toes 2 bar 21 double unders or 63 singles

2.19.12

mobility: warm-up: 3-5x 30secs Jump Rope 5x Squat Therapy 7 Straight Leg Raises strength: Front Squats 5×1 2 High Jumps wod: 6x 5 front squats 25 Double Unders

2.6.13.

mobility: warm-up: 3x 20 Bulgarian Split Squats 20 Double-Unders 3-5 HSPU Strength: 5×1 Strict Press + Plank Complex amrap 8mins 50 air squats 30 double unders 20 push-ups

1.26.13

mobility: warm-up: 3x Partner: P1: 100m run P2: jump rope Switch 20 mb pullovers amrap 8 mins 12 goblet squats 9 toes 2 bar amrap 8 mins 21 double unders 16 kb single arm overhead lunges Yea, I know this one didn’t make it up on time, I got preoccupied with Joe and X at […]

1.18.13.

mobility: warm-up: 3x 10-20 jump rope 6 turkish get-ups specific warm-up: 3×3 Hang Power Snatch + Overhead Squat + “Squat” Snatch Strength: “squat” snatch 5×1 wod: 4x 30 double unders 15 power snatch @ 75#

1.12.13

mobility: warm-up: 3x 10 kips 10 over and back lateral hops 20 mb pullovers WOD: Saturday Partner Wod 150 wallball shots 100 pull-ups 50 burpee box jumps 50 double unders 100 push-ups 150 sandbag shoulder

1.9.13.

Mobility: warm-up: 3x 30+sec handstand hold 5x Deadlifts *building up bar* Skill: 4x 3 -5 HSPU 10/20 Double Unders WOD: amrap 8mins wod 1: 50 double unders 150 singles 9 deadlifts 12 push-ups wod 2: 8 split jumps 10 toes 2 bar 8 rack lunges (kb/db)