WOD 2.28.13

Some light reading on Pull-ups...
"Why Women Can Do Pull-Ups" a rebuttal to a ridiculous article from a while back.
"How to Improve Your Pull-Ups"

SKILL:

1a) Double-unders: 3 x 1:30
1b) Strict Pull-ups: 3 x 10
*If you don't have pull-ups, practice eccentric pull-ups. Jump up so that you chin is over the bar and hold yourself there as long as you can, and then slowly lower yourself until your arms are fully extended.


CONDITIONING:

5 minute AMRAP:

5 Muscle-ups (or 10 CTB Pull-ups if you don't have M/U)
7 Snatches (full squat), @ 75%

-rest 2:00

5 minute AMRAP:

5 Strict HSPU
7 Clean & Jerks @ 75%

Post loads and rounds/reps of each AMRAP to comments.

WOD 2.27.13

Fix your front rack position. You know it could be better than it is! What better way to spend 6.5 minutes?

SKILL:

1a) GHD sit-ups: 3 x 15
1b) Weighted Push-ups: 3 x 5
-rest 1:00


CONDITIONING:

3 rounds:

30 KB SDHP, 24/16kg, 16/12kg
15 Front Squats @ 70% (no rack, the weight must be cleaned from the floor)

Post load for push-ups and time to comments.

WOD 2.26.13

Is this what your overhead squat looks like? Photo courtesy of www.hyperfitusa.com

SKILL:

1a) Rope Climbs: 3 x 3
1b) Hip extensions: 3 x 15
1c) Overhead duck walks: 3 x 3 (1 rep = 5 steps forward, 5 steps back)


CONDITIONING:

TEAM WOD (teams of 3)

5 rounds:

2 Rope climbs
15 Overhead Squats, 95/65, 65/45, 45/35
30 Double-unders

* Each athlete begins at their own movement station and completes either the rope climbs, OHS, or jump ropes. After all athletes are finished, they will then rotate to the next movement station and complete the second movement, then rotate to the third movement station. Continue this pattern for  5 rounds. Time stops when the last athlete finishes his/her final rep of the 5th round/3rd movement. Each team will have only 1 climbing rope, 1 bar, and 1 jump rope.

Post time and teammates to comments.

WOD 2.25.13

This week is a de-load week. That means that we will not be doing any traditional strength training along the lines of what we've been doing the past few weeks. We will be focusing on skill work. When we do lift, it will be with lighter weights.


SKILL:

1a) Muscle-ups: 3 x 8
1b) Pistols: 3 x 12, alternating


CONDITIONING:

Tabata:

Ring dips
Pistols (refer back to WOD 2.20.13 for some pistol tips!)
Sit-ups, feet anchored
Jumping squats, 45# bar DEMO

Post Tabata total to comments.

WOD 2.22.13

Some jump rope tips from Buddy Lee! Enjoy!!!


For time:

50 Double-unders
-then (no rest)

5 rounds of "Cindy":

5 Pull-ups
10 Push-ups
15 Squats
-then (no rest)

50 Double-unders
-then (no rest)

5 rounds of "Cindy":

5 Pull-ups

10 Push-ups

15 Squats

-then (no rest)

50 Double-unders

WOD 2.21.13

STRENGTH:

Snatch: 1 @ 70%, 1 @ 75%, 1 @ 85%, 3 x 1 @ 95%, 1 @ 100-101%-Rest 1:00
Push Jerk: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%-Rest 1:30


CONDITIONING: Compare to 6.13.12

For time:

7 Bear complexes, 115/80, 80/60, 60/40
50' Handstand Walk
5 Bear complexes, 135/95, 95/65, 65/45
50' Handstand Walk
3 Bear complexes, 155/115, 115/80, 80/60

*1 rep of the complex includes:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Behind the neck push press

Post time to comments.

WOD 2.20.13

We have a lot of pistols going down today. I thought this article from Tabata Times might help everyone out a little bit.

SKILL:

1a) Pistols: 3 x 10
1b) GH Raises: 3 x 10
-Rest 1:00


CONDITIONING: From CrossFit Sine Pari

"Mary-Annie"

There are 3 options for this WOD...choose according to your skill level. 20 minute time cap on all levels.

Level 1) 500 Double-unders. Every time you stop or break, you must do 1 round of "Mary", which is:
5 HSPU
10 Pistols
15 Pull-ups

Level 2) 300 Double-unders. Every time you stop or break, you must do 1 round of "Mary", which is:

5 HSPU

10 Pistols

15 Pull-ups

Level 3) 100 Lateral Bar jumps. Any pause what-so-ever, you must do 1 round of "Mary", which is:

5 HSPU

10 Pistols

15 Pull-ups

*Your score is your time and the number of "Mary" rounds.

Post score to comments.