The WOD for 11.13.14 is…

Strength
Jerk (Use Racks)
5x 65%
5x 75%
5x 85%

Accessory Work
Seated KB Single Arm Shoulder Press 3x 10-12 Reps EACH SIDE.
*Athlete will sit on a box perfectly upright, in a strict press the athlete will bring the KB from shoulder to overhead. Athlete picks weight, however, if you give up good spinal position, lower the KB Weight

Reverse Grip Strict Pull Up
1 x 12-15
1x Failure
*Ideally the first set should be performed unbroken, however if you are close drop and quickly reset and finish the set. If you aren’t even close, use a band.

“Punk Rock Meditation”
2 Rounds for time

15 Thrusters 155/105
6 Muscle Ups
12 Snatches (Power or Full) 155/105
6 Muscle Ups
9 OHS 155/105
6 Muscle Ups

The WOD for 11.12.14 is…

The WOD for 11.12.14 is…

Strength

3 Position Clean -Power or Full- (Floor, low hang *just below knees*, high hang) for max weight.

Accessory
3×12 Bent over row

Conditioning
“The Unnerving”

2 Rounds of the following

In two minutes complete:

10 Squat Clean 135/95
AMRAP Pull Ups with any time remaining

Rest 1 Minute

In two minutes complete:

15 Box Jumps 24/20
AMRAP Wall Balls with any time remaining
10 Squat Clean

Rest 1 Minute

The WOD for 11.11.14 is…The WOD for 11.11.14 is… Happy Veterans Day! Thank you to all our military men and women for your service. Against a 20 minute Clock: “DT” Five rounds for time of: 12 Deadlift 155/105 9 Hang power clean 155/105 6 Push jerk 155/105 Then immediately “GI Jane” 100 Burpee-Pull Ups Score is total time or DT time and total Burpee-Pull Ups Completed

Happy Veterans Day! Thank you to all our military men and women for your service.

Against a 20 minute Clock:

“DT”

Five rounds for time of:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Then immediately

“GI Jane”

100 Burpee-Pull Ups

Score is total time or

DT time and total Burpee-Pull Ups Completed

The WOD for 11.7.14 is…

“Opposites Distract”

14 minutes to complete as much as possible of:

20 Wall Balls 20/14
10 Toes to Bar
20 Snatches (any style) 75/55

20 Wall Balls
10 Toes to Bar
20 Snatches (any style) 95/65

20 Wall Balls
10 Toes to Bar
20 Snatches (any style) 135/95

20 Wall Balls
10 Toes to Bar
AMRAP Snatches (any style) 165/115

The WOD for 11.6.14 is…

“Bear Mace”

50 KB Swings 55/32
5 Bear Complex 155/105
40 KB Swings
4 Bear Complex
30 KB Swings
3 Bear Complex
20 KB Swings
2 Bear Complex
10 KB Swings
1 Bear Complex

Note:
“Bear Complex”

1 Rep =
Power Clean
Front Squat
Push Press
Back Squat
Push Press

You May NOT Squat clean your first rep, a clear power clean and then front squat must be performed. Other than that, you may combine movements.

The WOD for 11.5.14 is…

30 Box Jumps 30/24
30 Chest to Bar Pull Ups
30 KB Swings 70/55
30 Walking Lunges 95/65
30 Knees to Elbows
30 Push Press 95/65
30 Hip Extensions 25/15
30 Wall Ball Shots 20/14 and 11 Foot Target (Aim for numbers above the Gas Mask Targets)
30 Burpees
30 Triple Unders
Note: Due to limited equipment, we may have to have some athletes go out of order on some of the movements if they are going to go RX.
If you have not performed a hip extension, or have been CrossFitting less than three months, perform weighted Good Mornings instead.
Triple Unders: http://www.youtube.com/watch?v=OSMvoZnh_ng

The WOD for 11.3.14 is…

“141012”
10 Minute AMRAP
10 Burpee Box Jumps 20″
10 Hang Power Clean 155/105

Note: Women and men use 20″ for box jumps.

Also, we will be getting back to strength next week. I will be including a main strength set, and then accessory work designed to help with the major lifts. These should be prioritized AFTER the main strength set, and may use equipment that is very limited, so remember sharing is caring.

The WOD for 10.30.14 is…

“The Running Dead(lift)”

13 Minutes to complete:

800 M Run
10 Burpee Box Overs 24/20
15 Deadlifts 185/135
10 Burpee Box Overs 24/20
20 Deadlifts 235/165
10 Burpee Box Overs
25 Deadlifts 275/195
10 Burpee Box Overs
AMRAP Deadlifts 325/225

Notes: Due to equipment restraints, expect to perform this workout in two heats. Partners may assist athletes changing the weight.

Also, don’t forget Friday is Halloween! Feel free to wear a costume this Friday, best costume wins free hugs from Coach K.

Also, ALSO, don’t forget, this Saturday we will be holding the Rape Prevention course, which means our Yoga and normal class times are cancelled. However, because we love you, Coach K will host an 8 AM WOD for anybody that can drag themselves out of a candy coma and come to workout.