WOD 4.30.14

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Hello

A. H2T

B. STRENGTH
power snatch
8×2
-add 5# to last time
-sets OT90sec

C. CONDITIONING
“Fran”
21,15,9
thruster 95/65
pull-up
-9 min time cap

D. WARMDOWN
couch stretch

By |April 30, 2014|WOD|0 Comments

WOD 4.29.14

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Watch for that tripod position at the bottom here with these ladies.

A. H2T

B.SKILL
armstand
tripod headstand
HSPU

C. CONDITIONING
5x
400m run
20 T2B
-20 min time cap

D. WARMDOWN
rollout: calves + shins

By |April 29, 2014|WOD|0 Comments

WOD 4.28.14

floor press
Is this what you mean for the floor press, coach?
Should we pull it or push it?
This CrossFit thing can be so confusing!
Thank goodness there’s a coach on the floor.

A.  H2T

B.  STRENGTH
floor press
3×5
-add 2.5# to last time
-sets OT3M

C.  CONDITIONING
Tabata x3
double under
burpee
KB swing 53/35
-score is 3 parts, the number of the lowest round for each movement.

D.  WARMDOWN
banded shoulders

By |April 28, 2014|WOD|0 Comments

4.27.14 Rest/Play/Recovery Day

FGBThey were asked to pose for the shot after Fight Gone Bad.  The lady in pink socks took great care to play the role (notice the bun).  In the forefront, is the abs lady that ends almost every Wod with a Tabata sit-up.  And, jumping on the box is a tiger in a lounging pink top going for the kill.

 

By |April 27, 2014|WOD|0 Comments

WOD 4.26.14

website pic1
Test / Retest…get after it.

A. H2T

B. SKILL
sumo deadlift high pull

C. CONDITIONING
“Fight Gone Bad”
3x
1 min wall ball 20/14
1 min SDHP 75/55
1 min box jump 24/20
1 min push press 75/55
1 min row (calories)
1 min rest
-there is no rest time between movements
-score is total reps

D. WARMDOWN
down dog calf stretch (2 min)
seated forward bend (2 min)

By |April 26, 2014|WOD|0 Comments