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1/31/15 Saturday Partner WOD

Buy In- Partner Up!!  All exercises may be broken up however you and your partner decide.  All runs must be done together and each partner must carry the sandbag for half of the run.


WOD- For Time:

150 x Air Squats

100 x KB Swings (55/35 lbs)

90 x Box Jumps /or/ Step ups (20")

800m Run w/ Sandbag

70 x Sit Ups

60 x Push Ups

50 x Air Squats

400m Run w/ Sandbag

30 x KB Swings (55/35lbs)

20 x Box Jumps /or/ Step ups (30')  *Box height changes*

10 x Push ups w/ sandbag on shoulders



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1/30/2015

Warm Up:
Burgener Warm Up

Buy In:
Snatch Complex (High Hang, Low Hang, Squat Snatch)
EOMOM for 10', perform 1 rep. Use this as your warm up to loosen hips, and perfect technique.

WOD:
14.1!

10' AMRAP
30x Double Unders
15x Power Snatches (75/55lbs)

C/o:
Open Gym




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ianmb74@hotmail.com

1/29/15

Buy In:

Warm Up

 

WOD:  12’ AMRAP-

20x Deadlifts (135/95)

15x Burpees

10x shoulder to overhead

5x Squat Cleans

 

C/0:

Planks

1’ each: Right, Front, Left


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1/28/15

Buy In: (10 minutes)

150 Double unders for time; With remaining time if the 10 minutes FREE STANDING HANDSTAND practice- Partner up for balance.

 

WOD:

11 Minutes-
Run 1 Mile (4 laps)
With the remaining time AMRAP;

Med Ball/sandbag Squat cleans x 20
Flutters on stomach x 40 ea.   (*chest and knees off the floor)

Immediately into:

8 Minutes-
Run 800 meters
With the remaining time AMRAP;

30 x Double Unders 
15 x Sit-ups

Immediately into:

4 Minutes-
Run  400 meters
With the remaining time AMRAP;

Heiden Jumps x 10 total (PVC length is your distance, try to be consisitant)

Push Jacks x 4



Cash out- Practice walking on hands with partner for remainder of class


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1/27/2015

Buy In:
Cupid Shuffle....then 4x Front Squats with a 3" hold at the bottom with 70% of your
1 rep MAX EOMOM for 10'

WOD: 10-1
Pull Ups (reps 10-6)
*Bar Muscle Ups (reps 5-1)
Push Press (115/75lbs)

Cash Out:
800 Run
60" Rest
400 Run
30" Rest
200 Run
15" Rest
Finish with another 400 Run!



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1/26/15

Buy In- 30 x Strict Burpees- Meaning, a controlled lowering to the floor with tight core/push up to the top with tight core/ stand and jump while holding hollow position

 

WOD: 20 reps of each movement  (95/65lbs):

 
Hang Cleans

Back Squats

Pendlay Rows

SDHP

Thrusters

 

*At the top of every minute including the first minute, you must stop where you are and complete 3 burpee tuck jumps

**you must complete all 20 reps of each exercise prior to moving on to the next movement.



Cash out- 80 butterfly sit ups for time


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1/24/2015

Buy In:
Warm Up


Fight Gone Bad Style:

KB Swings (70/55lbs)
Pull Ups
Sprint Drivers (20')
Hand release push ups
Row (calories)

Cash Out:
40 wall balls for time


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ianmb74@hotmail.com

1/23/15

CrossFit Games Open 13.4!

 

AMPRAP of Clean and Jerks (135/95) and Toes 2 Bar in 7’

3,3,6,6,9,9…….


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1/22/15

Buy In- Warm Up for Back squats from the floor



4 Rounds for Time-

25 x Burpees

15 x Back Squats from floor (75% of your Bodyweight)


--Rest only 3 minutes before cash out--



Cash Out- 25 x V-ups /50 x Hollow Rocks /25 x V-ups / 50 x Hollow Rocks for time.

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ianmb74@hotmail.com

1/21/15


Buy In:

Deadlift-  5 reps

EOMOM for 10', 5 reps at 80% of 1 rep max,  focus on technique

 

WOD: 4 rounds for Time

10 (total) x Single Leg Deadlifts (115/75lbs)

5 x Deficit Handstand Push Ups (45/25lbs)

75 x Sprint Drivers (box height based on your bodies height)





Cash Out-  Roll out those backs and hamstrings

 


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