Coach Mark

WOD

In teams of two complete the following with only one partner working at a time. Both partners will run the 400m together.

50 Pull ups

50 Burpees

50 KB Swings (53#/35#)

50 Double unders

50 Thrusters (65#/45#)

400m run …

SWOD:

A1) Thrusters 6/6/4/4/4

A2) Plank hold x4 sets, 45-60 second hold

WOD:

Farmers walk 200m x 3 sets, rest 2-3 min between sets

Reposting this, to help with your thruster form:

[yt]http://www.youtube.com/watch?v=4OhqIGYqELk[/yt]

SWOD: 

A1) KB/DB Rows 12/12/12/12

A2) Chest-to-bar pull-ups 10/10/10/10

WOD:

1 min Knees to elbows

1 min Handlift push ups

1 min rest

-3 rounds for reps-

Do YOU want to try your hand in a CrossFit competition (geared for …

WOD:

-AMRAP in 18 min-

18 Deadlifts (115#/85#)

14 Air squats

10 push-press (115#/85#)

200m run

 Coach Mike Burgener on Shoulder Mobility

SWOD:

A1) Weighted push-ups 10/10/10/10

A2) Weighted sit ups (anchored feet) 10/10/10/10

WOD:

800m run x 3

2 min recovery between each run, try to hold pace to within 5 seconds.

[yt]http://www.youtube.com/watch?v=eHooNsu-jRs&feature=related[/yt]

SWOD:
Hang clean, 20 min to work up to a 1 rep max

WOD:
-7 min AMRAP-
15 KB Swings (53#/35#)
5 Burpees
15 KB Sumo Deadlift High Pulls (53#/35#)

WOD

1 min box jumps (24″/20″)

1 min wall ball shots (20#/14#)

1 min double unders

1 min rest

-5 rounds for reps-

The one and only, Chris Spealler:

[yt]http://www.youtube.com/watch?v=JqD2_wR8u3o[/yt]

Dont’ forget: FREE INTRO CLASS AT 10AM on Saturdays!!!

SWOD:

A1) Thrusters 6/6/6/6/6

A2) Weighted sit ups 10/10/10/10

WOD: 

200m run

Rest 30 seconds

400m run

Rest 1 min

-3 rounds for time, including rest-

[yt]http://www.youtube.com/watch?v=b3Nt4WgQed8[/yt]