July 25, 2014

mary1Squat clean 1-1-1-1-1
_____________

3 rounds for time of:
5 squat cleans @ 85% of 1RM
15 box jumps 30/24″

Post load and time to comments.

July 24, 2014

sept 13 052Back squat:
1×8 @ 65% of 1RM
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%

Front squat:
1×5 @ 70% of 1RM
1×4 @ 80%
1×3 @ 85%
1×3 @ 90%
____________

For time:
400 meter run
40 wall balls 20/14#, 10/9′
30 toes to bar

Post time to comments.

July 23, 2014

ohs4 rounds (not for time) of:
Bent over rows 8-8-8-8
- Rest -
Max rep ring dips
- Rest -
_____________


12 Minute Ladder
*Up by 1′s of:
1 Hang Snatch
- Rxd – 95/63#
- ADV. – Hang Squat Snatches at 115/73#
1 Chest to Bar Pullups
2 Hang Snatches
2 Chest to Bar Pullups
……and so on……

Must get through the 10′s in order to Rx or Advance

*Score is total reps completed

Compare max ring dips to 11/7/13.

Post load, max ring dips, and total reps to comments.

July 22, 2014

Lightbox_1392922584891“CFM Repeatability Test”
Three rounds, each for time, of:
Run 250 meters
10 kettlebell swings 70/53#
10 burpees
10 kettlebell  swings
10 burpees
10 kettlebell swings
Run 250 meters
* Rest 8 minutes after each round.
* The goal is to test your fitness level by testing your ability to recover.

Post times to comments.

July 21, 2014

028Squat snatch 3-3-3-3-3
*12 minute strict time cap

Then, EMOTM for 5 minutes of:
3 squat snatches at 90% of 3RM
___________

Open WoD 14.1
AMRAP 10 minutes of:
30 double unders
15 snatches 75/53#

Compare snatch to 1/8/14, compare 14.1 to 2/28/14.
Post load and rounds & reps to comments.

July 20, 2014

008Behind the neck push press with snatch grip 5-5-5
- Rest -
Strict pull-ups 7-7-7
- Rest -
________

TABATA:
Strict press 75/53#
Box jump overs 24/20″
Push-ups
Ring rows

Post load and total reps to comments.

July 19, 2014

 dkl-Partner WOD, teams of 2-
5 rounds for reps, with 1 minute at each station, of:
Box jump overs 24/20″
Ground to overhead with plate 45/35#
Thrusters 95/63#
Burpees onto plate 45/35#
*Partners will switch at :30 seconds at each station between work/rest

Post total reps to comments.

July 18, 2014

0303 rounds for time of:
800 meter run
20 clean and jerks 95/63#

Post time to comments.

July 17, 2014

10330449_736612759723600_9039349662246736150_nBack squat:
1×8 @ 65% of 1RM
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%

Front squat:
1×5 @ 70% of 1RM
1×5 @ 75%
1×5 @ 80%
1×5 @ 85%
__________

For Time:
Row 1200m.
30 Burpee Chest to Bar Pullups
- INT. – Burpee Pullups
- ADV. – 20 Burpee Muscle Ups

Post time to comments.

July 16, 2014

March 2014 041“Fight Gone Bad”
Three rounds for reps of:
1 minute wall balls 20/14#, 10/9′
1 minute sumo deadlift high pulls 75/53#
1 minute box jumps 24/20″
1 minute push press 75/53#
1 minute row (for calories)
1 minute of rest

Compare to 2/16/14.
Post total reps to comments.