Saturday April 30th, 2016
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April 29, 2016

Saturday April 30th, 2016


Team WOD

In teams of three, complete 5 rounds each of:

  • Max Burpees
  • 100yd Farmer’s Carry
  • Max Toes-2-Bars

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Brian Chandler No Comments
April 28, 2016

Friday April 29th, 2016


Mia helping Ellen out on her weighted planks.

Mia helping Ellen out on her weighted planks.

Strength

4 Sets:

Clean  Grip Deadlift x 5 @ 7-9 RPE (building)

  • Rest :45

Kb Floor Press x 10-12 @ 8 RPE

  • Rest :90

Conditioning

Complete for time:

  • 15 Wall Balls (20#/14#)
  • 12 Power Cleans (Elite 185#/123#, Rx’d 155#/103#, Int 135#/93#, Scaled ~65% Clean Max)
  • 15 Wall Balls
  • 9 Power Cleans
  • 15 Wall Balls
  • 6 Power Cleans
  • 15 Wall Balls
  • 3 Power Cleans
  • 15 Wall Balls
Brian Chandler No Comments
April 26, 2016

Wednesday April 27th, 2016


Midline

Alternating Tabata – :20 on/:10 off by 8 rounds each

  • Hollow Hold
  • Arch Hold

Conditioning

“Nate”

20 minute AMRAP:

  • 2 Muscle-Ups (sub 8 Chin-ups)
  • 4 Handstand Push-ups (sub 8 Push-ups)
  • 8 Kb Swings (70#/53#, 60#/44#, 53#/35#)

“Nate” is a CrossFit Hero WOD named after Chief Petty Officer Nate Hardy, who was killed February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

nate

Brian Chandler No Comments
April 25, 2016

Tuesday April 26th, 2016


Olympic

Every :90 complete 2 Snatches for 10 sets.

  • Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double.

Conditioning

Complete the following for time:

  • 800m Run

21-15-9:

  • Burpee Box Jumps (24″/20″)
  • Toes-2-Bar
Brian Chandler No Comments
April 24, 2016

Monday April 25th, 2016


Strength

5 x 5 Back Squat

  • Set 1 @ 65% 3RM
  • Set 2 @ 75%
  • Set 3 @ 85%
  • Set 4 @ 90%
  • Set 5 @ 90+%

Conditioning

10 minute AMRAP:

  • 50 Double Unders
  • 10 Front Squats (135#/93#)

 

 

Brian Chandler No Comments
April 22, 2016

Saturday April 23rd, 2016


FullSizeRender-2

 

 

 

 

 

 

 

 

 

 

 

Partner WOD

“Partner Fight Gone Bad”

3 rounds for Max Reps:

  • 2 minutes Max Wall Balls (20#/14#)
  • 2 minutes Max Kb Swings (53#/35#)
  • 2 minutes Max Box Jumps (24″/20″)
  • 2 minutes Max Push Press (75#/53#)
  • 2 minutes Max Calorie Row

*Only one partner may be working at a time, while the other partner rests.  Score is total number of reps completed.

Brian Chandler No Comments
April 21, 2016

Friday April 22nd, 2016


Gymnastics/Skills

4 sets:

  • :45 Handstand Hold
    • Rest :45
  • :45 Hands and Feet Hollow Hold
    • Rest :45

Conditioning

“Isabel + Cindy”

20 minute AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

*At the 5, 10, and 15 minute mark complete 10 Snatches (135#/93#)

Score is total rounds + reps of “Cindy”

Brian Chandler No Comments
April 19, 2016

Wednesday April 20th, 2016


Strength/Accessory

4 sets:

  • Bench Press x 5 @ 7-8 RPE
    • Rest :30-:45
  • Russian KB Swing x 15-20 + Hollow Rock x 15-20 (No rest between)
    • Rest :60-:90

WOD

21-15-9 for time:

  • Deadlift (245#/163#)
  • Box Jumps (30#/24#)

*Finish with 100 Double Unders

Brian Chandler No Comments
April 18, 2016

Tuesday April 19th, 2016


Olympic Lifting

Clean Complex

  • 3 Position Clean (High hang + mid hang + Floor) + Jerk

Perform one set every :90 for 8 sets – build to 9 RPE

Conditioning 

2 rounds – Each for time:

  • 500m Row
  • 25 Handstand Push-ups/Push-ups
  • 400m Run
  • 25 Toes-2-Bar/Knees-2-Chest

Rest 5 minutes between each round

Brian Chandler No Comments
April 17, 2016

Monday April 18th, 2016


Strength

Back Squat

  • 15 minutes to build 3RM

Conditioning

5 rounds for time:

  • 10 Thrusters (95#/63#)
  • 10 Lateral Bar Hopping Burpees

 

Brian Chandler No Comments
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