September 14, 2014
SWOD
Front Squat 3×6, 2×4
HERO WOD
“Nate”
AMRAP 20 min
2 Muscle ups (sub 4 CTB Pullups)
4 HSPU
8 KB Swings (70/53)
…Entries By Coach Mark
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September 12, 2014
WOD
400m run
20 pullups
15 Toes to Bar
10 Power Snatches
4 Rounds for time
Rx: 95/65
RxA: 135/95
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September 11, 2014
SWOD
Split Jerk 5×3 (Choose max manageable weight that you can do for a unbroken triple, focus on technique)
WOD
21-15-9
Squat Cleans (135/95)
HSPU
Rx: Kipping HSPU
RxA: Strict HSPU
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September 11, 2014
2014 CrossFit 858 Halloween Party!!!
We are throwing a Halloween Party for CrossFit 858 athletes!!! Come dressed in your best costume and hang out with your fellow athletes. Friends and family are welcome!
This will be Potluck …
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September 10, 2014
SWOD
A1) Barbell Rows 5×8
A2) Manual Resistance Pushups 5×8
WOD
AMRAP 4 min
400m run
10 Box Jumps w/step down (30/24)
Max Ball Slams (30/20)
3 rounds with 1 min rest between rounds
Score=Total Ball Slams
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September 9, 2014
SWOD
Week 1 of 10: Deadlift 5×5 @75%
PARTNER WOD
AMRAP 15 mins
5 Burpee Pullups (All men use high bars)
10 KB Goblet Lunges (53/35)
200m run (together)
*One partner will work at one time
**Each partner will do …
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September 8, 2014
SWOD
3 Position Snatch (HH, Mid-thigh, Floor) x 3 sets
2 Position Snatch (Mid-thigh, floor)x 2 sets
Zots Press 3×5
WOD
AMRAP 7 min
30 Double Unders (90 singles)
20 Air Squats
10 KB Swings (70/53)
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September 7, 2014
SWODFront Squat 3×8, 2×6WOD800m run30 Clean and Jerks (135/95)800m run30 Clean and Jerks (135/95)-For time-(30 min cap)… -
September 5, 2014
WOD
AMRAP 7min
20 cal row
8 Burpees over rower
rest 3 min
AMRAP 7 min
10 Back Squats (135/95)
10 Pushups
200m run
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September 4, 2014
Skill: 10 mins to review Split Jerk technique (PVC or barbell)
SWOD
Split Jerk 5×3 (Choose max manageable weight that you can do for a unbroken triple, focus on technique)
WOD
AMRAP 6min
6 Thrusters (95/65)
8 KB …
