10072013

Skill:14 min emom
Even:
4 power cleans
3 front squats
2 push jerks
Rx: 155/105
Odd:
10 bar facing burpees

Wod:
21-15-9
Squat clean 115/75
Pull-up
20 yard broad jump
(after every set of pull-ups)

10012013

Skill: 20 min
Find 1 rm 50 yard prowler push or sled drag.
Athlete should make at least 4 complete attempts

Wod:
12 min Amrap
100m front rack carry 135/95
10 back squats 135/95

Coach Daniel

09252013

I am still in Boston… But I’ve thought of something special for you!

Skill:
7 min Double Under Practice
-for those of you that have DU pretty locked in, partner up and go back and forth getting as high as you can as a team on this:
10, 20, 30, 40…. 70… 100+
Reps must be unbroken and each partner does every set, just resting while the other goes.
This can be scaled to:
5, 10, 15….. 35.

Wod:
100 abmat sit-ups
80 burpees
60 kb snatch 53/35
40 hr push-ups
200m kb carry 53/35

Many of you don’t know this, but before the Reebok Nano, the Converse All Star was the preferred CrossFit shoe. We went to Converse HQ…

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09242013

Skill:
15 minutes to find 3 rm Front squat

Wod:
Buy in: Run 400 m
12, 11, 10, 9, 8, 7…. 1
Deadlift 185/115
Pull-up
Cash out: Run 400 m

09192013

Wod:
RX WOD:
50 wallballs 20/14
50 kb swings 53/35
*Rest 5 min
If all work is completed in 5 minutes or less athlete performs another round after the 5 minute rest. Athlete will continue as long as they can maintain a 5 minute or less pace… Athlete may do up to 5 rounds. 50 minute cap.

Scaled:
5 min on
5 min off
For 50 minutes of:
50 wall balls
50 swings 53/35