11/5/2015

ANNOUNCEMENTS
11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP
Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

Get loose while warming up squats

BUY IN

Back Squat 
80% x 4
80% x 4
 
SKILL

Don't stop - keep moving

WOD

3 RFT
800m run
6 deadlift 225/155

CASH OUT

3 x 8
strict pull ups
strict press @ 50-60%

MOBILITY

Hamstring stretch with strap

RESULTS

11/4/2015

ANNOUNCEMENTS
11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)

1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

15 min EMOTM - Jerk 1 Rep
70% x 5
72% x 5
74% x 5

SKILL

Jerk Dips
5 reps to work to 100# over max jerk

WOD

20-16-12-8-4
G2OH 155/115
Burpees

CASH OUT

6 min AMRAP
30 DU
15 push ups

MOBILITY

roll out feets

RESULTS

11/6/2015

ANNOUNCEMENTS
11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP
Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog


BUY IN

15 minute EMOTM clean - 
70% x 5 min
72% x 5 min
74% x 5 min
 
SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

For Time:
Run 1000m
30 C2B
15 hang cleans 135/95

CASH OUT

With a partner, alternate for 3rds
Row 500m
KB Farmers Carry AHAP (2 KB, Walk down and back across Box)

MOBILITY

forearm on box

RESULTS

11/3/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

Just start squatting ASAP!

BUY IN

Front Squat
80% x 2
85% x 2
90% x 2 x 2

SKILL

Finding the proper pace to chip away quickly

WOD 

for time:
50 sit ups
10 HSPU
50 kb swings 70/53
10 HSPU
50 TTB

CASH OUT

5 rds
10 box step up w/ kb
5 kb thrusters

AHAP

MOBILITY

Prone Press Up w/ hold at top (5-10 seconds)

RESULTS

11/2/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

15 min EMOTM - Snatch 1 Rep
70% x 5
72% x 5
74% x 5

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

10 min amrap
7 power snatch 75/45
12 wallballs 20/14
17 box jumps 24/20

CASH OUT

3 rds
30 sec handstand hold
15 superman w/ 2 sec hold

MOBILITY

Band hip flexor kneeling

RESULTS

10/29/2015

ANNOUNCEMENTS


WARM UP

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

Front Squat
3 x 3 @ 77%

SKILL

How to pace to save your arms

WOD
27-21-15-9
Thrusters 115/75
strict HSPU

CASH OUT

Snatch Balance
5-8 attempts - start at 50% 1RM and work heavier each set

MOBILITY

KB in hip flexors

RESULTS

10/28/2015

ANNOUNCEMENTS


WARM UP

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

10 min to a heavy
1 pause jerk + jerk
immediately following
1 jerk @ 95% of heaviest

SKILL

Jerk dips
start at 1RM and work to 100# over max jerk
5 total reps

WOD 

12 min AMRAP
10 S2OH 135/95
25 KBS 70/53
8 burpees

CASH OUT

strict pull ups
5 x ME
*banded or eccentric for scaled

MOBILITY

OH triceps with band

RESULTS