WOD 2-1-16

10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…

WOD 1-30-16

5 Minutes of each drill: SHOT Drills (8-12# shot) H2H Drills (12-16 kg KB) 100 KB Snatch for time – alternate L/R as needed (24 kg)       January: A Proverb a Day – Keeps Stupidity at Bay! Pro 30:1 The words of Agur the son of Jakeh, the oracle. The man declares to…

WOD 1-29-16

For Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups         January: A Proverb a Day – Keeps Stupidity at Bay! Pro 29:1 A man who hardens {his} neck after much reproof…

WOD 1-28-16

10 rounds for time (24 kg) 1 One-Arm Swing (r) 1 KB Clean (r) 1 KB Front Squat (r) 1 MP (r) 1 KB Snatch (r) Repeat the sequence above with the left to finish Round 1.  Switch back to right hand and begin round 2… repeat for 10 rounds.       January: A Proverb…

WOD 1-27-16

Warm-up 500 meter row 50 One-Arm Swings (switch hands every rep) 30 Reps: for time: Turkish Get-ups R/L =1 (16 or 24 kg) Muscle ups January: A Proverb a Day – Keeps Stupidity at Bay! Pro 27:1 Do not boast about tomorrow, For you do not know what a day may bring forth. Pro 27:2…

WOD 1-26-16

5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts.  Scale up or down as necessary. Finish with 3 Rounds of: 3  Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…

WOD 1-25-16

Warm Up 500m row 5 Turkish Get-ups R/L (12  or 16 kg) 25 Snatches R/L (12 or 16 kg) Tactical Athlete Total Three attempts each at: Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up The CrossFit Total was created by mark…

WOD 1-23-16

Warm-up 100 One-Arm Swings (alternate L/R as needed) 16 kg 5 Rounds for Time: 5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg 5 Muscle ups                     January: A Proverb a Day – Keeps Stupidity at Bay! Pro 23:1 When you sit down…