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running

October 19/15: Backwards and Forwards

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

Skill:

Min1: 10 weighted step ups onto box

Min2: 10 box jumps

Min3: 15 jumping lunges

WOD:

25 Minute AMRAP

200m run forwards

200m run backwards

50 wallballs

25 kettlebell swings

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

October 9/15: Run!

pcf 3

WOD

5k run

pcf 3

October 5/15: Double Under Practice

Skill:

Double under flight simulator–do them unbroken or start over

5-10-15-20-25-30-25-20-15-10-5

WOD:

4 rounds for time

400m run

30 kettlebell swings

15 box jumps

 

October 2/15: Sled Pushing

Skill:

Sled pushes 30m

Sled drags 40m

Tire flips

WOD:

AMRAP 9 minutes

200m run

10 toes-to-bar

10 ring dips

September 28/15: Silent but Deadly

Skill:

EMOM for 10 minutes

Even minute: 10 weighted step-ups

Odd minute: 8 broad jumps

WOD:

AMRAP 5 minutes

max distance run

*rest 2 minutes then* 21-15-9 of

Wall Balls

Hang power clean (95/65)

*rest 1 minute*

75 sit-ups w/ball

September 22/15: “Karen”

T-rex-hates-wall-balls

Skill Work:

EMOM for 12 minutes 

Minute 1-2: rope climbs

Minute 2: 30 second max effort row

Minute 3: 30 second max effort tire flips

Minute 4: 2 turkish get-ups

WOD:

Karen

150 wallballs for time (20/14)

Cool Down:

800m slow jog

T-rex-hates-wall-balls

September 21/15: Bring Your Running Shoes!

Strength:

EMOM for 10 minutes

Even minute: 10 front rack lunges, increase weight as you go

Odd minute: 1 box jump every 20 seconds at 80% of max height

WOD:

20 Minute AMRAP

400m run

20 hand-release push0ups

10 front squats (135/95)

10 toes-to-bar

 

September 15/15: Run!

Nickel & Dime women6

Skill:

Handstand push-ups/handstand hold/handstand walks

WOD:

Every 7 minutes for 28 minutes

800m run

15 box jumps

with time remaining, do max handstand push-ups

Nickel & Dime women6

September 11/15: “343″

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WOD:

200m run

49 deadlifts (135/95)

49 wall balls (20/14)

49 kettlebell swings (53/35)

49 burpees

49 sumo deadlift high pulls (53/35)

49 hand release push-ups

49 weighted lunges (45/35)

200m run

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