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642, Saturday March 1st 2014

2/28/2014

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Partner WOD: 30 Minute AMRAP of:

Partner does run 200m or row 250m. Other partner does reps, then switch. Each partner does a round of each movement. Keep track of reps.

-Med-ball burpees (burpees onto the med ball and press the ball overhead)

-Kettlebell high-pulls

-Toes to bar

-Walking lunges

-----------OR---------------

Redo 14.1

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641, Friday February 28th, 2014

2/27/2014

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Lift:  Practice Snatches and build to a heavy one. 

WOD:  14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
 15 power snatches 55/75


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640, Thursday February 27th, 2014

2/26/2014

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Lift: Squat Cleans Practice/Mobility

WOD: 3 rounds:

20 goblet squats - S 18/26, Rx 26/35, C 35/62

10 Pull ups - S Band/jumping, C C2B

5 Hand-Stand Pushups - S use box, C 7 inch deficit

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639, Wednesday February 26th, 2014

2/25/2014

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No Lift:  work on a weekends post wod

Three – 4 min AMRAPs with 2 minute rest in between: 

#1 12 V-ups and 10 Deadlifts - S 85/135, Rx 115/165, C 135/225

#1 9 V-ups and 7 Deadlifts - S 85/135, Rx 115/165, C 135/225

#1 6 V-ups and 4 Deadlifts - S 85/135, Rx 115/165, C 135/225

*Score is total reps

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638, Tuesday February 25th, 2014

2/24/2014

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Lift:  Split jerk 3x2

WOD:  6 rounds of descending amounts

21-18-15-12-9-6 of Slam balls 15/20

6-5-4-3-2-1 of Muscle Ups - S 2 Pullups and 2 dips per muscle up, C do and extra ring dip at the top of the muscle up.



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637, Monday February 24th, 2014

2/23/2014

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Lift: Overhead Squats 3x3 then Back Squats 3x3

WOD:  For time:

50 double unders

30 box jumps 24/20

40 double unders

20 box jumps 24/20

30 double unders

10 box jumps 24/20

* 1 Double Under = 3 Single Jump Ropes

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636, Saturday February 22nd, 2014

2/21/2014

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Partner WOD:  Partner 'Murph'


*Each Partner splits up the movements and run to complete the entire Hero WOD.


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635, Friday February 21st, 2014

2/20/2014

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Lift:  Snatch Practice (build up to a heavy Snatch)

WOD:  for time:

10 Snatches @ 90% of your 1 RM

20 Situps 25/45

15 Snatches @ 80% of your 1 RM

30 Situps 10/25

20 Snatches @ 70% of your 1 RM

40 Situps 5/10

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634, Thursday February 20th, 2014

2/19/2014

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Lift: Deadlift 3x2

WOD:  for time:

- 30 Front Rack Step Ups on box (20/24)

- run 1 mile

- 30 Front Rack Step Ups on box (20/24)

*weight is optional



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633, Wednesday February 19th, 2014

2/18/2014

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Skill:  Rope Climbs (foot placement)

WOD:  20 Minute EMOM of:

Even - 1 Rope Climb and 10 Pushups

ODD - 5 Toes to Bar and 10 Wall-balls

* score = total # of complete minutes finished
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632, Tuesday February 18th, 2014

2/17/2014

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Lift: Push Press 3x2 - Post WOD

WOD:  3 Rounds:
Row 500,
20 Burpees,
50 Double Unders,
20 KettleBell Swings
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631, Monday February 17th, 2014

2/16/2014

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Lift:  Back Squat 3x2 - Post WOD

WOD:  TABATA'ish' : 15 seconds work / 15 Seconds rest for 8 cycles of:

- Deadlifts

- Hang Cleans

- Back Squats

- Push Press

*S 45/65, Rx 75/115, C 95/185

* you would think it was JP's birthday by this WOD, but it is not. 

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630, Saturday February 15th, 2014

2/15/2014

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WOD:  Deck of Cards!
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629, Friday February 14th, 2014

2/13/2014

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Lift:  Back Squat 3x7

WOD: 21-15-9 of:

Lateral Burpees over bar,
Back squats (from the floor) 95/135

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628, Thursday February 13th, 2014

2/12/2014

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Lift:  Handstand Pushup skill work
WOD:


7-6-5-4-3-2-1
Manmakers - S 5/10, Rx 10/20, C 20/30

Pull ups - S Band/jumping, C Strict





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627, Wednesday February 12th, 2014

2/11/2014

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Lift:  Front rack Step Ups 3x4 on 20"

WOD:

'Fight Gone Bad'

Wall balls 16/20

Push press 55/75

Box jumps 20/24

Kettlebell swings 26/35

Row (calories)

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626, Tuesday February 11th, 2014

2/10/2014

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Lift:  Power Cleans 3x3

WOD:  5 rounds of: 
20 each leg mountain climbers
20 Dumbbell snatches 20/30 (10 each arm)
20 Weighed sit-ups 10/25
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625, Monday February 10th, 2014

2/9/2014

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Lift:  Front Squat 3x5, Then Strict Press 3x5

WOD:  3 Rounds:

Run 400 or Row 500,

25 Thrusters - S 35/45, Rx 45/65, C 65/95
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624, Saturday February 8th 2014

2/7/2014

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Partner WOD:  As a team complete the following:

100 of each:  1/2 Burpees - Evil wheels, Dumbell Squat Cleans 20/30, Ring Pushups

*reps only count while your partner is jumping rope

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623, Friday February 7th, 2013

2/6/2014

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Lift:  Deadlift 3x3

WOD:  Keep your weight on the bar and for time:

21-15-9-3 of:

Ring Dips and Hanging L-sit (time),

after each round complete 2 Deadlifts at your 3x3 Deadlift weight.

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622, Thursday February 6th, 2014

2/5/2014

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Lift: 

WOD:  4 Rounds:

Run 400/ Row 500,

Max Wall Balls - Rx 15/20, C 15/20 (throw to 10/13 feet),

Max Pullups - S Band or Jumping, C Strict / Strict Chest 2 Bar Pullups,

Rest 2 minutes between each round.

* Wall Balls should be continued until more than 4 seconds seperates each throw, a dropped ball does not cut you off from doing more

* Pullups can also be continued if someone drops off the bar, just remount and continue if there is no more than 3-4 seconds between each one.

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621, Wednesday Febraury 5th, 2014

2/4/2014

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Lift:  Back Squat 3x3

WOD:  20 Minute AMRAP of:

10 Snatches,

30 Double Unders,

1 Rope Climb -or- 1 Muscle Up

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620, Tuesday February 4th 2014

2/3/2014

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Lift: Power Clean

WOD:  Complete as much of the following as possible in 20 minutes as possible:

Row 2000,

50 Pistols,

30 Hang Cleans - S 65/95, Rx 95/135, C 1


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621, Monday February 3rd, 2014

2/2/2014

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Lift:  Bear Complex practice

WOD:  Bear Complex

5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 pushpress
1 back squat
1 push press
Rest between sets as needed.  Goal is max load in a set.  No changing loading during a set.  


last time we did it......
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
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  • Pricing
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    • Fundamentals
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  • PERSONAL TRAINING