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Workout of the Day Blog

TUESDAY 10.21.14 W.O.D.

ANNOUNCEMENT –
• Last week for yoga at the Box Tuesday 10:30am @ ML, Thursday 10:30am @ R5
Max Effort Upper

Strength
Weighted Pull-Ups (1RM)

WOD
“Twisted Sister”
40 Dubs
40 Sit Ups
10 Clean & Jerks (135,95)
30 Dubs
30 Sit Ups
10 Clean & Jerks
20 Dubs
20 Sit Ups
10 Clean & Jerks
10 Dubs
10 Sit Ups

Extra Credit
Shoulder Recovery with Coach [...]


TUESDAY 10.21.14 ON-RAMP CLASS 2 OF 6 @ CFR5

On-Ramp Class #2

Skill Review
Squat
Dead Lift
Push Ups

New Skill
Standing Press
Push Press
Push /Split Jerk
Box Jumps

W.O.D.
8min AMRAP
10 Box Jumps
10 Push Presses
10 DeadLifts [...]


TUESDAY 10.21.14 CROSSFIT PRE-TEENS

TUESDAY 10.21.14 CROSSFIT PRE-TEENS Warm-up 5 Rounds 10 Jumping Jacks 10 Squats 1 HS against wall w/ 3sec. hold Skill Review Sumo Deadlift High Pull New Skill Snatch WOD “Lil Sick Day” 12-9-6-3 Power Snatches (unloaded-15#) Box Jumps (12″-24″) Extra Credit 3 x Max Time “L” Sit


TUESDAY 10.21.14 BARBELL CLUB @ CFML

Barbell Club @ 5:30 & 6:30

A1: Amosov Squat (3×10)

A2: High-Hang Snatch (3×3)
(10 min)

B: Pause Snatch (4×2, 4×1)
pause at knee

C: Back Squat (3×8)
RPE: 9-10, ~70%

D1: Front Rack Carry (3×1)
1 kb only, left arm down, right arm back

D2: Russian KB Swing (3×10-15)
heavy, double kb if necessary [...]


TUESDAY 10.21.14 COMPETITOR W.O.D.

Max Effort Upper

Strength
Weighted Pull-Ups (1RM)

Strength
Ring Dips (3RM)

WOD
“Twisted Sister”
40 Dubs
40 Sit Ups
10 Clean & Jerks (135,95)
30 Dubs
30 Sit Ups
10 Clean & Jerks
20 Dubs
20 Sit Ups
10 Clean & Jerks
10 Dubs
10 Sit Ups

Special Strength
3×8 bent over barbell rows
**each arm, go heavy

Special Strength
3×6 banded strict pull ups
**Attached band to heavy DB or KB on floor

Abs/Core
Completed in WOD

Finisher/Recovery
100 banded LAT pull downs [...]