Saturday 1.30.16

andy noel —  January 29, 2016 — Leave a comment
20

A: Thruster (5-4-3-2-1; rest 90 sec)

 

WOD1: 1000m Row (Time)

Max Effort 1000m Row

 

WOD2: Metcon (AMRAP – Reps)

*Rest 5 min*
THEN:
3-6-9-12-14… etc
Thrusters
Pull Ups

 

Friday 1.29.16

andy noel —  January 28, 2016 — Leave a comment
18

A: Clean Grip Deadlift (Build to tough triple in 10 min)

 

WOD: Metcon (Time)

50 Box Jumps 30/24″
Row 400m
50 KBS 32/24kg
Run 400m
50 (3:1) DU

 

Thursday 1.27.16

andy noel —  January 27, 2016 — Leave a comment

21

A: Split Jerk (3-3-2-2-1-1; rest 90 sec)

 

WOD: Metcon (Time)

50-40-30-20-10
Calories
Wall Balls 20/14#

 

Wednesday 1.27.16

andy noel —  January 26, 2016 — Leave a comment
04

A: Power Snatch (1-1-1-1-1-1; rest 90 sec; build to moderate single)

 

WOD: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:
10 Hang Power Snatch 75/55#
10 Ring Dips
30 DU (3:1)

 

Tuesday 01.26.16

andy noel —  January 25, 2016 — Leave a comment

29

A1: Bench Press (@20×1; 6-5-4-4; rest 1 min)

 

A2: DB Russian Step Ups (6 – 8/leg x 4; rest 90 sec)

 

WOD: Metcon (Time)

For Time;
50 Box Jumps 24/20″
40 Power Clean 95/65#
30 Pull ups
20 HSPU
03 Rope Climbs

 

Monday 1.25.16

andy noel —  January 24, 2016 — Leave a comment

32

A: Back Squat (@30×1; 5-4-3-3; rest 90 sec)

WOD: Metcon (Time)

21-15-9
Back Squat 135/95#
Burpees

 

Saturday 1.23.16

andy noel —  January 22, 2016 — Leave a comment
38

WOD: Metcon (AMRAP – Reps)

Team of 2:
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats
100 DU (3:1)

 

Cash Out

A: Metcon (AMRAP – Reps)

1 min ME Burpee, 1 min Cal Row, 1 min ME Burpee

– total reps

 

Week 2 | WOD 3

hanley —  January 22, 2016 — Leave a comment

CrossFit Hud – Endurance

A: 2 Mile (Time)

Time Trial
Try and run the 2 miles at 80% of your 1 mile max effort pace from last week.