Friday Aug.29, 2014

Skill:
GHD situp x 50-70
+5 min of double under practice
Wod:
21-15-9
Burpee pull-ups
Thruster 115/75
*athlete must use a pull-up bar they have to jump too. Also they may jump as high as they like to help with the pull-up.

We all have an Iron Mile inside of us…

In 2011, Ben Alderman was a guy that wanted to go to the CrossFit Games, but didn’t have a clue on how to get there. His lifts were subpar at best and no one wanted to coach a relative nobody unless they were going to get paid. But he trained hard, in Gold’s Gym, and managed to work his way to Regionals…

Thursday Aug.28, 2014

Skill/Strength
18 min
Find a 2 rm full snatch
(drop in between reps)
Wod: 12 min Amrap
Buy in: 30 hand release push-ups
3, 6, 9, 12…
Box jump 24/20
Kb shoulder to ovhd 53/35
(One arm only. Athlete may use any combo to achieve the rep scheme)

Wednesday Aug.27, 2014

Warm up Sumo Dead
38 min Running clock
10 min emom: 1 sumo dead
@ 10 min: run 800m+200m backward
@20 min:
18 min amrap
6 see the lights w plate 45/35
12 step back lunges w plate 45/35
18 plate ground to ovhd 45/35

Tuesday Aug.26, 2014

Skill:
10 min EMOM
1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

remaining time complete max box jumps. Score is best round + worst

Wod:
60 cal row
50 ovhd squats 95/65
40 pull-ups