Coach Mark

SWOD:

A1) Good mornings 8/8/8/8/8

A2) Strict pull ups, 4 sets of max reps

WOD:

Tabata Burpees

20 seconds of burpees, 10 seconds of rest, 8 rounds

Post lowest amount of reps completed in any 20 second period

Tabata …

WOD:

-5 rounds for time-

15 squats cleans (95#/65#)

20 push ups

400m run

Difference between a Power Clean and Squat Clean.  Please note where the bar is “received” and position of the hips:

[yt]http://www.youtube.com/watch?v=ZVpsiAtVx7s[/yt]

DON’T FORGET!!! For those …

SWOD:

A1) Ring push ups 10/10/10/10

A2) Toes to bar 12/12/12/12

WOD:

-AMRAP in 8 min-

15 pull ups

10 push press (95#/65#)

5 Kettlebell swings (53#/35#)

[yt]http://www.youtube.com/watch?v=tAZaHzd6qAY[/yt]

SWOD:

A1) Hanging cleans 3/3/3/3/3

A2) KB/DB walking lunges 18 steps x 4 sets

WOD:

-3 rounds for time-

200m run

12 overhead squats (95#/65#)

9 burpees

Weekly challenge for week of 9/18:

MAX BURPEES in one …

WOD- BENCHMARK

“Chelsea”

OTMEM (On the minute every minute) for 30 min

5 pull ups

10 push ups

15 air squats

Score = total rounds completed successfully

*If you fail to complete the movements within the minute, rest for the …

200m run x8

Rest 1 min between each run

Hold each 200m run within 3 sec. of your first run or you will “foul”

For each “foul” you will complete 5 burpees

Then, for the remainder of class, work on …

WOD

A1) Thrusters 8/8/8/8/8

B1) Ring dips 6/6/6/6/6

B2) Plank holds 45 sec x 4

Please take a moment to fill out the CrossFit 858 Member Survey so we can constantly improve your experience.  CLICK HERE to take this …

WOD

AMRAP in 4 min:

15 KB swings (53#/35#)

20 Double Unders

1 min rest 

AMRAP in 4 min:

10 pull ups

10 barbell sumo deadlift high pulls (75#/65#)

 1 min rest

Max sit ups in 2 min

WOD

-5 rounds for time-

400m run

10 bar facing burpees

15 front squats (bar must come off the ground) (95#/65#)

[yt]http://www.youtube.com/watch?v=chKogKVJB8M[/yt]