by Kim Stevens | Nov 29, 2014 | WOD
Black Friday! Strength: (up to 15 min) FS 70% 6 80% 3 85%x2x2 90% 2 or 3 rep AHAP or 1 rep MAX (make up day) CF Light: AMRAP! 250 M Row 200 M Run Met Con: Chipper (15 min) 800 M RFT! 40 OH Lunges E: #45/35 RX: #35/25 30 WBS #20/14 (E: 12ft./10ft.) 20 alt. DB Snatches...
by Kim Stevens | Nov 29, 2014 | WOD
Choose 1 of 3 workouts 3 Rds for time! 50 Air Squats 7 Muscle-Ups 10 Power Cleans 135/95 Or “The Chief” 5 Rds, 3 min AMRAP ea., with a 1 min rest between rds. 3 Power Cleans 135/95 6 Push-ups 9 Air Squats Or CrossFit Open 11.2 15 min AMRAP 9 Deadlift...
by Kim Stevens | Nov 26, 2014 | WOD
Strength: (MAX 10 min) Strict Pull Ups! E: 4 sets of ME weighted S-Pull-ups or 5X5 weighted (vest, DB, MB) RX: 4 sets of ME (unassisted) S-Pull-ups or 5×5 S: 4 sets of ME (banded) S-Pull-ups or 5×5. CF Light: AMRAP! 250 M Row 50 Jumping Jacks 50 Mountain...
by Kim Stevens | Nov 25, 2014 | WOD
Monday! Strength: (12 min) 2 rep AHAP C&J:l(Split Jerk or Push Jerk). Form and Technique Rules! 2 Rep AHAP Power Clean + PP (PJ) is the alternative. CF Light: AMRAP! 50 Singles 15 Ring Rows 12 alt. Reverse Lunges (DB’s) 10 Sit Ups Met Con(s): 6 min each! A)...
by Kim Stevens | Nov 22, 2014 | WOD
Super Saturday! 4 RFT(35 min Cap) 400M Run 15 Sumo Deadlift E:185/145 Rx: 165/135 M: 145/115 30 KB O/H Swings Rx:53/35 M: 44/25 15 Hollow Rocks(BFSU)
by Kim Stevens | Nov 21, 2014 | WOD
Friday! Strength: (12 min) P. load to 2 rep AHAP UB “Pocket Snatch” (Power Position) or 2 rep AHAP HPS UB CF Light: AMRAP! 100 Singles 20 Ball Slam (AHAP) Met Con: (15 min) (ascending/descending) Ladder! 2-4-6-8-10-8-6-4-2 HPS RX: #95/65 M: #85/55 Tuck...
