Thursday, August 20, 2015

150820 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
Fight Gone Wrong
3 rounds for max reps of:
1 min push-ups
1 min Hang Cleans (#75)
1 min Bent over rows (#75)
1 min Thrusters (#75)
1 min Lunges
1 min rest
Score: 290

Wednesday, August 19, 2015

150819 Invictus

Warm up:
5 min DROMs

A: 3 rounds for time of
3:15 AirDyne
400m run
20 TTB
Time: 22:12

150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

Tuesday, August 18, 2015

Roadwork

Run 2.5mi

150816 Invictus


Warm up:
5 min DROMs
7 KB goblet squats #55
3 Box jumps

WOD:
In teams of 2 with only 1 partner working at a time complete the following in 30 min:
400M run
30 KB swings (#55)
20 box jump overs
Score: 4 rounds + 400m

150813 CrossFit Decimate

Wam up:
5 min DROMs
600m row every 200m 6 burpees over the rower

Skill:
EMOM6
5 Push jerk @ #115

WOD:
AMRAP16
12 wall balls
6 burpees
1 rope climb
Score: 5 rounds + 18

Friday, August 7, 2015

150807 Aspiring Champs

Warm up:
2 min jump rope
Couch stretch

WOD:
5 rounds for time of:
25 #45 Thrusters
25 #50 KB Swings
30yd sprint
30yd traveling lunges
Time: 20:13