10/14/2013

  Strength 15 minutes to find a 1RM Back Squat Competitor Strength Find a 1rm back squat using band tension. Metcon 10 Minute Amrap 7 Handstand Push ups 5 Bar Muscle up 3 Squat Snatch 155/105 Mobility

10/11/2013

  FREAKY FRIDAY! Competitor Strength 12×2 Push Press with band tension- rest 30-45 sec between rounds

10/10/2013

Strength 20 rep deadlift *Competitor Strength* 12×3 safety bar box squat below parallel- 30-45 sec rest between rounds then 12×3 sumo deadlifts- 30-45 seconds rest Main focus is speed on both movement. Metcon Crossfit Games Event “Legless” 27 Thruster 95/65 4 Legless Rope Climbs 21 Thrusters 95/65 3 Legless Rope Climbs 15 Thrusters 95/65 2 […]

10/9/2013

  Lurong Paleo Challenge WOD 5 10 Power Snatch 20 Pull-ups 30 Box Jumps 40 KB Swing 30 Box Jumps 20 Pull-ups 10 Power Snatch M- L3(115 PS, 24BJ, 53 KB) L2 (95 PS, 20BJ, 53KB) L1( 45PS, Ring rows instead of Pull ups, 16BJ, 35KB) W- L3(80 PS, 20BJ, 35KB) L2 (65 PS, 16BJ, […]

10/8/2013

  Strength Strict Press 5-5-5-5-5 *Competitor Strength* Strict Press 5-5-5-5-5 Warm up and you have 5 attempts at finding a 5rm with band tension. Stay explosive! Metcon 10 Minute AMRAP 5 Push Press 135/95 10 Toes to Bar 30 Double unders

10/7/2013

Strength Bring Sally up 135/95 Metcon 20 Minute AMRAP 17 Wall Balls 20/14 5 Deadlifts 275/185 10 Burpees 5 Deadlifts 275/185 http://www.mobilitywod.com/2010/12/episode-107-a-friend-calls-with-kneeitis-below-the-patella/

10/4/2013

  FREAKY FRIDAY!!! *Competitor Strength* Bench Press 12×3 – Rest 30-45 sec between sets  Main focus is speed. All 3 reps should be very fast, all 12 sets. Use band tension and be explosive!!

10/3/2013

  Strength 1 Back Squat every :30 seconds for 9 minutes @ 67% 1RM *Competitor Strength* Same as last Thursday, focus on getting faster with the same movements. If it feels good push the weight too, just make sure it stays fast because speed is priority! 12×2 Safety box squats  30-45 sec rest between sets […]

10/2/2013

  Lurong Paleo Challenge WOD 4 50 Thruster 50 Toes to Bar M- L3 95 TTB, L2 65 and abmat sit ups, L1 45 anchored admat situps W- L3 65 TTB, L2 45 and abmat sit ups, L1 30 and anchored abmat situps *All thrusters must be completed then toes to bar are executed. Hands cant […]

10/1/2013

Strength 15 Minutes to find a 3RM Push Press *Competitor Strength* Find a 1RM Push Jerk with Band Tension Metcon 12 Minute AMRAP 2 Rope Climbs 4 Muscle-ups 24 Double-Unders