WOD 20150421 Tuesday

Strength:

10 Mins of Pistol work

Conditioning:

Caffeinated Cindy

20 Min AMRAP

5 HSPU
10 Ring Push Ups
15 Jumping BB Back Squats 45/35#

Homework:

Nutrition

http://www.tabatatimes.com/everything-wrong-surviving-know-nutrition-culture/

Posted in Today's WOD

WOD 20150420 Monday

Strength:

4 Mins of V-Sit Hold

Conditioning:

30 Bear Complexes (increase weight every 5 reps)

DL, HPC, FS, PP, BS, PP

Homework:

Let’s go buy some hammers

Hammer Time” – CrossFit Journal [article]

Posted in Today's WOD

WODS 20150417 Friday

Strength:

Planks 4 mins

Conditioning:

For time:
Run 1,000 meters
30 handstand push-ups

Row 1,000 meters

Homework:

Sam Briggs, 30 muscle-ups in 3:03 – [video]

Posted in Today's WOD

WOD 20150416 Thursday

Strength and Conditioning Combined:

Power Clean Elizabeth

21-15-9

Power Clean 135/95

Ring Dip

Rest 10-15 Min

Then

Back Squat

5 x 7

Bench Press

5 x 7

Homework:

Practice Makes Progress” – CrossFit Journal [video]

Posted in Today's WOD

WOD 20150415 Wednesday

Strength:

Ring Dips 4×10

Conditioning:

30 Squat Clean Thrusters

Homework:

Last Week Tonight with John Oliver: Government Surveillance.”

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WOD 20150414 Tuesday

Strength:

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

Conditioning:

4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)
1:00 Rest

1:00 ME Bar Muscle Ups (scale with c2b or pullups)
1:00 Rest

1:00 ME AB Work (Complete Different AB exercise each round. Sit up, Med Ball Sit up, V-Sits, Leg Raises)
1:00 Rest

Homework:

Bad Ass Mamas

http://www.tabatatimes.com/bad-ass-mamas-crossfit-pregnant/

Posted in Today's WOD

WOD 20150413 Monday

Strength:

Close Grip Bench Press 4×8

Conditioning:

5 rounds for time of:
20 wall-ball 20/14#
20 SDHP 75/55#
20 box jumps
20 push presses, 75/55#
Row 20 calories
Rest 1 minute

Homework:

Bill Starr, 1938-2015” – CrossFit Journal [article]

Posted in Today's WOD
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