Monthly Archives: October 2014

WOD – 38.1 – ReDo

Skill/Strength  A little Pre-Benchmark Benchmark Stop Sign and Back 1x – as fast as possible WOD Helen 3 Rounds for time Run Stop Sign and Back 2x 21 KB Swings (53/36) Rx+ (70/53) 12 Pullups Rx+ Chest to Bar   Scores from 38.1   Scores from Tuesday

WOD – 88.0 –

Skill/Strength Back Squat – Quickly build to a heavy set of 3 reps WOD 1 Round for time 50 Wall Ball (20/15) 25 Box Jumps (24/20) 50 Thrusters (95/65) 25 Box Jumps (24/20)   Scores from Wednesday

WOD – 88.1 –

Skill/Strength  Set up and organize for WOD WOD  4 Stations – 2 min per station – 30 sec rest b/w stations Station 1 – Sleds (No weight) – 1 Length = 5 Points Station 2 – DB CrossFit Curls (35/20) 1 Rep = 1 Point Station 3 – V-Ups 1 Rep = 2 Points Station […]

WOD – 88.2 –

Skill/Strength 10 min to build to a heavy single – Power Clean WOD 5 Rounds for time 6 Power Clean (155/105) 12 Burpees   Scores from Friday

WOD – 88.3 –

Skill/Strength Ring Dip / Bar Dip Practice -Figure out the best scale & assistance for the WOD Warm Up Muscle Ups – practice Nick Bloch Muscle-Up Comparison with Daniel Tyminski from The Outlaw Way on Vimeo. WOD 5 Rounds for time 20 Air Squats 5 Muscle Ups or 10 Dips if Muscle Ups are not […]

October Benchmark

Skill/Strength 10 minutes to build to a heavy Squat Clean & Jerk -This is preparation for the WOD and not a measured element of the benchmark. -For some of us, our strength and skill is increasing so quickly that we need these continual tests to know where our new limits are.  This time also lets […]

WOD – 88.5 –

Skill/Strength Lower Body and Mid Back Restoration 1 – Quad & Hip Flexor Stretch against wall with Band Traction – 2 min per leg 2 – Lax Ball into Mid back on floor – 2 min per side WOD 20 min AMRAP 5 Toes to Bar 10 Burpees 20 Double Unders   Scores from the […]

WOD – 88.6 –

Skill/Strength Just warm up and set up for the WOD WOD For time 1000 meter Row 30 Box Jumps (24/20) 30 Sumo Deadlift High Pull (75/55) – 1 min rest 500 meter Row 30 Box Jumps (24/20) 30 Sumo Deadlift High Pull (75/55) – 1 min rest 250 meter Row 30 Box Jumps (24/20) 30 […]

WOD – 88.7 –

Skill/Strength Practice the box step overs and push press Advice, go as heavy as possible with those DBs WOD 4 Rounds for time 21 Push Press (45/30) 15 Box Step Overs (45/30 lbs DBS) & (24/20) 275 meter Run (Stop Sign and back)   Scores from Wednesday

WOD – 88.8 –

Skill/Strength 1 Set Max Unbroken Wall Ball (20/15) You cannot stop moving during this set but you can move slowly if you want (slow descent on the squat) If you drop the ball early by accident, try again Scale this test to make it as fun as possible – report scores to white board WOD […]