Wednesday 082813

Strength REST MetCon 20 Minute AMRAP: 9 Deadlifts (225/153) 200m Run 15 Pull-ups

Tuesday 082713

Strength FS 3-3-3-3-3 MetCon AMRAP 8 Min 21 Double Unders 21 KB Swings (53/35) 21 V-Ups

Monday 082513

Strength Press 2-2-2-2 MetCon 3 RFT Row 500m 33 Situps 33 Sumo-Deadlift High Pull (95/63)

082413 – Partner WOD

MetCon For time with a partner: 150 KB Swings (72/55) 150 front squats (135/93) 150 deadlifts (135/93) EMOM – 5 burpees *Every time the kb or barbell drops the athlete stops working and switches with ¬†partner…even when it’s due to emom burpees. So at the very least, the partners will be switching every minute. OneREAD MORE

Friday 082313 – Running Annie

Skill 8 minutes of double under work MetCon “Running Annie:” 200m Run, 50 Double Unders, 50 Sit ups 200m Run, 40 Double Unders, 40 Sit ups 200m Run, 30 Double Unders, 30 Sit ups 200m Run, 20 Double Unders, 20 Sit ups 200m Run, 10 Double Unders, 10 Sit ups

Thursday 082213

(source) Strength Power Clean 1-1-1-1-1 MetCon 7 Rounds for time: 3 Power Cleans (205/135) 4 Hand Stand Pushups (2 #45 plates/no elevation) *This is essentially a 2010 Games WOD. Rx for men is 2 #45 plates on either side to elevate hands. Rx for women is standard HSPU. The spirit of the WOD is toREAD MORE

Wednesday 082113 – Single Arm DB Snatch + Paleo Birthday Cake Recipe

In today’s workout you’ll be performing single arm dumbbell snatches. The dumbbell snatch is a much less technical movement than the barbell snatch but it’s very valuable for training power and explosion. According to the CrossFit Journal, “The primary movers for the dumbbell snatch are the ankle, knee, hip, and trunk extensors (a.k.a. the “powerREAD MORE

August 082013

Strength Back Squat 2-2-2-2-2 MetCon 10 minute AMRAP 8 Thrusters (115/83) 16 Back Squats 8 Push Jerks *Use same bar for all movements.

Monday 081913

Strength Press 3-3-3-3-3 MetCon 5 rounds for time: 300m row 15 OHS (95/63) 15 Sumo deadlift high pull (95/63)

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