WOD 082714

WU
2x10 CFWU
Strength
3x3 Snatch @80
WOD
21 15 9
Calorie Row
DL @225/155
Pullups
PWOD
Stretch

WOD 082714

WU
20 each
AS
PP 45/33
Frankenstein walk (10 per side)
Pushup
Abmat Situps
Strength
5x5 FS @75 %
WOD
3 Rounds AQAP
1 round =
7 PP 135/95 @lifting platform
Burpee broad jump to Pullup rack (or 20 yards)
14 K2E
Burpee broad jump to back to weights (or 20 yards)
PWOD
Stretch

WOD 08/25/14

WU
Burgener WU
3 rounds Cindy
20 Medball Cleans
WOD
Work on Squat Cleans Light to Heavy

WOD 081514

WU
2x10 CFWU
Strength
5x5 OHS @70%
WOD
Alternating EMOM 15 min
10 K2E
15 Thrusters 45/33
200m Row
PWOD
Roll out/Mobilize

WOD 081414

WU
AC 10 min
Strength
5x5 Wallball BS @40%
Pause then explode off the ball
WOD
8 min AMRAP
5 C2B Pullups
7 Ring Dips
9 Burpees
PWOD
Stretch

WOD 081314

WU
AC 10 min
Skill
Work MU Progression
WOD
1 round AQAP
25 box jumps
10 KBS 1.5 /1
25 Pullups
10 alternating kb snatches per side 1.5/1
25 Abmat Situps
1500m row

WOD 081214

WU
2x10 CFWU
Skill
5 min Max DU
30 sec on 30 sec off
WOD
Courtesy Aegis Team CrossFit
4 rounds AQAP 1 min rest between rounds
125/85
15 DL
12 HPC
9 FS
6 SJ
DECREASE 1 rep per movement per round
INCREASE  weight 5 - 10 lbs per round
Last round should be
12 DL
9 HPC
6 FS
3 SJ
PWOD
Roll out

WOD 081114

WU
2 min each total
Skin the cat
Bridge
1 min
L sit (ring or paralette)
Air Squat
Strength
5x5 strict Press
WOD
EMOM 10 min
5 Pullups
Finish the minute with
Power Snatch 95/65
Score is total reps power snatch
PWOD
Tabata plank

WOD 080814

WU Row 500 M 10 each x 2 K2E Medball clean AbMat Situps Strength 3X3 Heavy DL WOD AQAP 100 Burpee Pullups

WOD 080714

WU
AC 10 min
Skill
Max DU 3 min
Strength
Max WU 3 min 20/14
WOD
AMRAP 20 MIN
5 Wall Walks
10 BJ 24/20
5 Barbell Complex 135/95
1 barbell complex = in sequence without break
1 SC, 1 PP, 1 HPC, 1 SJ
PWOD
Stretch

WOD 08 06 14

WU
AC 10 min
Strength
5x5 HPC @75%
WOD
"Cindy"
AMRAP 20 Min
5 Pullups
10 Pushups
15 Air Squats
PWOD
Stretch

WOD 08/05/14

Open Gym today due to maintainance.

WOD 080414

WU
2x10 CFWU
Strength
3x3 DL @80
WOD
5 Rounds AQAP
10 Thrusters 95/65
10 Ring Pushups
PWOD
Stretch