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Workout of the Day Blog

SATURDAY 10.25.14 W.O.D.

ANNOUNCEMENT FOR CFML & CFR5 ATHLETES:
Starting Friday 10.24.14 6pm check your email. Private web links to sign up for “The Holiday Amazing Race” and “Masters Madness” are being sent out. Last years events sold out in 24 hours. Don’t miss out. You’ll have 24 hours to get your tickets before we open it up to everyone.

Partner Up!
“Triple Lindy”
40-30-20-10
Hang Power Clean (95,65)
Pull Ups
40-30-20-10
Hang Power Snatch (95,65)
K2E
40-30-20-10
Wall Balls (20,14)
Box Jumps (20,20)

Extra Credit
Have a great weekend!


SATURDAY 10.25.14 CROSSFIT KIDS AGES 5-12

Warm-up
Obstacle Course
- High Jumps
- Army Crawls
- Duck Walk

Skill Review
• Sumo Deadlift High Pull
• Snatch

New Skill
Wall Ball

WOD
AMRAP
12 Mountain Climbers (6)
10 Wall Balls (5)
8 Sit-Ups (4)

GAME
Possum Fights – While hanging from a pull-up bar with hands and legs wrapped and crash mats below, players attempt to race from the ends to the center by scooting along the bar. Additionally they may hang about one foot apart and on “Go,” try to pull each other down by only using their legs.


SATURDAY 10.25.14 COMPETITOR W.O.D.

Technique
10 min Bar Work, Clean & Jerk

Strength/Technique
Jerk From Split Position 5-5-5-5-5

WOD
“Triple Lindy”
40-30-20-10
Hang Power Clean (95,65)
Pull Ups
40-30-20-10
Hang Power Snatch (95,65)
K2E
40-30-20-10
Wall Balls (20,14)
Box Jumps (20,20)

Extra Credit
Have a great weekend!


FRIDAY 10.24.14 W.O.D.

Dynamic Effort Upper

WOD #1
2min Max Push Ups
**Score total reps

WOD #2
20min AMRAP
Teams of 3
10 KB Snatches (70,55)
15 Cal Row
**P1 starts on snatches, then advances to row, once P1 has advanced to row, P2 can start snatches. Continue in this pattern. You may not pass your partner
**Score total cals rowed by your team

Extra Credit
3 x 20 Standing Banded Oblique Twist


FRIDAY 10.24.14 COMPETITOR W.O.D.

Dynamic Effort Upper

Strength
Floor Press (8RM w/ micro band around back)

Strength
2min Max Push Ups
**Score total reps

WOD
20min AMRAP
Teams of 3
10 KB Snatches (70,55)
15 Cal Row
**P1 starts on snatches, then advances to row, once P1 has advanced to row, P2 can start snatches. Continue in this pattern. You may not pass your partner
**Score total cals rowed by your team

Special Strength
4 x 10 DB Roll Backs

Special Strength
3 x max reps bench press @ 75% Body Weight

Abs/Core
3 x 20 Standing Banded Oblique Twist

Finisher/Recovery
3 sets
50 banded pull downs
50 banded face pulls