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Monday Sept 30 2013

Had a great weekend this weekend at the CF Olympic Lifting seminar with Coach B at CF 413. I love the fact that I get to help coach at these seminars. I learn something new at every one of them. Our coaches are constantly growing and learning new things regularly. Shout out to Wendi and Jax aka School Boy for representing CFNWA 

WOD

Strength
Front Squat
3-2-1-1-1-1-1
3 – should me light to moderate
2 –  somewhat heavy
singles – go heavier ea one and attempt new 1 RM

* Don’t be satisfied with hip crease below the knee. Think receiving position of the clean. ROCK BOTTOM

 Conditioning
21-15-9 reps of

Hang Power Snatch
Wall Balls
*50 II Unders between each

115/85, 95/65

Sunday Sept 29

Rest Day, gym closed

Jackson, aka “School Boy” helping out Coach B at Olympic Lift Cert at CrossFit 4:13

Saturday Sept 28 2013

2 Person Team WOD

10 rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up *Note # of reps
scale – pull ups
*must alternate athlete

rest 2:00

4X400M SPRINTS
*alternating
scale 300 or 200

rest 2:00

100 II Unders
100 Abmat sit-ups
100 100 II Unders
100 Toes-to-bar
100 100 II Unders
100 med ball sit-ups

scale 75 – 50 reps

40:00 cap

*During this workout, only one person may work at a time.
Post total time as score and # of MU or Pull UPs

Friday Sept 27th 2013

WOD

Run 800
15 Hang Power Snatch
Run 600m
15 Power Snatch – Mid Thigh
Run 400m
15 Power Snatch floor

Choose load but stay moving..

then

Cash Out
“Bringn Sally up”

* Try and use the same load from snatch wod (max 135/95)

Thursday Sept 26th 2013

Coming to a box near you. Be perfect right after some thrusters 

WOD
21-15-9 reps of
Thrusters 
GS Box Jumps 30/24
RX1- 135/95 RX2- 115/85 RX3- 95/65
Sub 15:00 

Cash Out 
5:00 max reps
2:00 Rower (Cal)
3:00 KBS 1.5/1

Tuesday Sept 24th 2013

Jax and Brando getting it done last weekend

WOD 
AMRAP 15:00 
7 OHS 
5 Lateral burpees 
35 II Unders 

RX 1 135/95 RX 2 115/85 RX 3 995/65

Monday Sept 23 2013

Warm Up 
Junk Yard Dawgs

Burgener Warm Up

WOD 
Barski Clean 70-75% 
* No more than 6 sets 

Establish heavy 1RM
Clean & Jerk