Tuesday, 10-21-14

Should be there at the Fred for both morning and lunch sessions.

A.) 0745 – Snatch Work:
Work up to a heavy complex of 3 x Snatch Balance + 3 OHS

B.) 1145 – For Time:
1000m Row
40 Pullups
30 Thrusters (65/95)
20 Lateral Bar Burpees

Post Load for A and Time for B to comments

Monday, 10-20-14

Should be in for both the morning and lunch sessions. See y’all then.

0745 at The Fred:
A. Squats
6×6 Back Squats, across

1145 at The Fred:
3-6-9-12… of:
Power Cleans, 135/95
Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.**
**I recommend moving a rower down to the platform where you’ll be doing the cleans, for obvious reasons. (It’s about a :30 trip between the platforms and the rowers if you jog.)

C. For time
7-6-5-4-3-2-1 Muscle ups*
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20
*Scale for Muscle Ups is 2 pullups, 1 dip

Saturday, 10-18-14

Head on up to CrossFit Sanford and support Barbells for Boobs up there – always a great time at CrossFit Sanford.

Otherwise, do this:

A. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

B. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65

Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14


Thursday, 10-16-14

Recovery day.

Okay, so what does that mean? It means come on in, get warmed up, and mobilize yourself. If you need help with that, I’ll give you some tips and hints. Same usual times – 0745 and 1145.

(Another option, if you missed one of the WODs earlier in the week, is to make that WOD up – or work on a “goat,” something that you’ve needed some work, technique-wise.)

Wednesday, 10-15-14

A. (0745ish at The Fred)
Front Squats
8×4 Front Squats, across

B. (1145 at The Fred)
For Time:
15 Power Snatches, 135/95
100 Double unders
12 Power Snatches, 155/105
100 Double unders
9 Power Snatches, 185/135
100 Double unders
6 Power Power Snatches, 205/145
*Scale as appropriate – it should get progressively heavier, with the last set the heaviest and UNDER 80% of your max Power Snatch

Tuesday, 10-14-14

I should be in for both sessions tomorrow.

0745 at The Fred:
A. Clean Complex
Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single

B. Back Squat
10×3, across

1145 at the Fred:
C. 3 RFT:
500m Row
30 Box Jumps, 24/20
20 Push Press, 115/80

Post loads for A and B, and time for C to comments.