12/4/2015 W.O.D.

crossfit-home-bw

Buy In: 400m “Barbara” 5 Rounds 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats (rest 3 Minutes after each round) Cash Out: 400m

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12/3/2015 W.O.D

Strength: Push Press 3 @ 70% of 1RM 3 @80% 3 @ 90% MetCon: 400m 15 Front Squats (95/65) 25 Box Jumps 35 Double Unders or Attempts 400m 15 OH Squats 25 Box Jumps 35 Double Unders or Attempts 400m

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12/2/2015 W.O.D.

Skill: Rope Climbs MetCon: 8 Min AMRAP 10 Deadlifts (135/95) / (225/155) 15 Box Dips / Ring Dips Rest 2 Min 10 Min AMRAP 10 Power Cleans (95/65) / (135/95) 20 Mountain Climbers

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11/30/2015 W.O.D.

Strength: Back Squats 3 @ 70% 3 @ 80% 3+ @ 90% MetCon: 2 Rounds 20 Toes-2-Bar / Knees-2-Elbows 30 KB Swings (55/35) 40 Overhead Lunges (45/25) 30 KB Swings 20 Hollow Rocks

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11/25/2015 W.O.D.

Skill/Strength: Review of Snatch Progressions Find 1 Rep Max Snatch MetCon: 20 Min E.M.O.M. odds: 10 Wallballs evens: 10 Deadlifts (135/95) / (225/155)

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11/24/2015 W.O.D.

Strength: Back Squats 5 @ 65% 5 @ 75% 5+ @ 85% MetCon: 12 Min AMRAP 10 Push Press (95/65) 10 Burpess 10 Front Squats

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11/23/2015 W.O.D.

MetCon: 20 H.S.P.U’s / H.R. Push-Ups 400m Run 20 Box Jumps (24″/20″) 200m Run 20 Thrusters (95/65) 400m Run 20 Sit-Ups 200m Run 20 Pull-Ups Coaches led mobility with remaining time

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11/20/2015 W.O.D.

Strength: Push Press 5 @ 75% of 1RM 3 @ 85% 1+ @ 95% MetCon: “Whitten” 5 Rounds 22 KB Swings (55/35) 22 Box Jumps (24″/20″) 400m 22 Burpees 22 Cluster Wallballs

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11/19/2015 W.O.D.

Mobility: Wrists & Ankles MetCon 16 Min AMRAP Ascending Ladder 3,6,9,12…. Over Head Squats (95/65) Pull-Ups / C-2-B Pull-Ups(P)

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