WOD’s

2/16/12

Clean and Jerk

2-2-2-2-2-2

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2/15/12

 

Complete the Following:

3 to 6 Rope Climbs

3x 100 m sled or hose drag

L Sits accumulate 2:00

300 m Farmers Carry

Reverse Wall Shots 30 to 50

Little But Mighty

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2/14/12

Strength

Front Squat sets of 3 @ 80%

1 clean + 5 Strict Press

Naked Get to Hip Bridge

Conditioning

EMOM for 8 minutes

2 Renegad Man Makers AMRAP DU

He knows a lot more than you about hockey, and he is a CrossFitter

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2/13/12

Strength

Hang Squat Snatch sets of 3

Max DH Pull Ups

Single Leg Hip Bridge 5 R/L

Conditioning

AMRAP in 4:00

10 Ball Slams

5 K2E

Rest 1 min

AMRAP in 4:00 min

10 Sit Ups

10 Air Squat Jumps

Rest 1 minute

AMRAP in 4:00

10 Push Press (Empty Bar)

5 Good Mornings

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2/12/12

HSPU

3-3-3-3

Conditioning

Row 250 m

Box Jump 15

Heavy Russian Swings 25

Box Jump 15

Run 200 m

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2/11/12

Team WOD

Teams of 2

Wall Ball Shots 100

Ring Rows 100

Run 800m (Together)

Sledge Hammer 100

Sit Ups 100

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2/10/12

Strength

Clean and Jerks sets of 3

Trunk Stability Crossover

Shoulder Openers 5 R/L

Conditioning

75 Double Unders

30 DB Snatches

75 Double Unders

Work, Power and the Science of CrossFit

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2/9/12

Strength

Bent Over Rows sets of 5

Pistols sets of 3 R/L

LAX Ball Glutes and Pecs

Conditioning

Ring Dips 12

Run 800

Rind Dips 9

Run 400

Ring Dips 6

Run 200

Ring Dips 3

Run 100

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2/8/12

Skill

Max height Box Jump

Conditioning

21 Thrusters

21 Pull Ups

Rest 1 minute

15 Thrusters

15 Pull Ups

Rest 1 minute

9 Thrusters

9 Pull Ups

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2/7/11

L Sits

4 x 15 seconds

Hang Squat Snatches

Snatch Skill Work Warm Up

2-2-2-2-2

Band Shoulder Pass Throughs 10

Lunge hip flexor stretch 30: R/L

The Transfer Effect

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