Friday

A/B WOD:
"Karen"
150 wallball for time

If you are in your first 4-6 weeks of crossfit - please consider scaling to 75 reps.

Thursday February 9, 2012

Skill work:
15-20 mins kipping pull-up practice

A/B WOD

3 Rounds for reps of

400m run
Max reps pull-ups without dropping off the bar or resting

Wednesday, February 8, 2012

A WOD
3 Rounds for time of:
10 Squat cleans (95/65)
20 Box jumps


B WOD
3 Rounds for time of:
10 wallball cleans (20/14)
20 Box jumps

Tuesday, February 7, 2012

A WOD

4 rounds for time of:

• 100 Double Unders (3:1 singles)
  
• 4 suicide runs
  
• 10 Bodyblasters (burpee/ pullup/ toes to bar)

Scaling for those without a kipping pullup: Scale body blaster to 10 burpees, 20 jumping pullups, 20 V sit-up - perform all reps of each exercise before moving to the next one)

B WOD
4 rounds for time of:

• 150 single jump-rope (may scale up to  100 double-unders if proficient)
  
• 4 suicide runs
  
• 10 burpees
• 10 jumping air squats 
• 10 ab-mat sit-ups
  

Preggos: perform B wod - sub in push-ups for burpees and KTE for ab-mat situps.  Scale as needed. 



Cash Out – MWOD

• Foam Roll out calves – 1 minute per leg
• Foam Roll out IT Band (side to side rolling) – 2 minutes per leg
• Couch stretch – 2 minutes per leg

Monday, February 6, 2012

Announcement:  There will be no coached WODs tomorrow.

Home WOD:
3 Round for time of
30 sit-ups
30 air squats
20 walking lunges
20 Burpees

Friday, February 3, 2012

A/B WOD
4 Round for time of:
400m Run
50 box jumps (20/16inch)
30 push-ups
10 pushpresses (85/55)

Thursday, Februry 2, 2012

A/B WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Dumbbell swings
60 Sit-ups
70 Burpees