Wednesday 1/29/2014

DSCN1059

Warm Up

Down and Back Agility Drills

Coach Led Mobility

WOD

Chipper WOD

For time:

  • 50 Box Jumps (24/20)
  • 100 Double Unders
  • 40 Pull ups
  • 80 DUs
  • 30 Push Ups
  • 60 DUs
  • 20 Pull Ups
  • 40 DUs
  • 10 Handstand Push Ups
  • 20 DUs

Cash Out

200ft. Tire Flip

Tuesday 1/28/2014

CrossFit South Central Regional 2012

Warm Up

Med Ball Partner Warm Up

  • Oblique Toss
  • Overhead Toss
  • Granny-style Toss

WOD

Partner WOD

3 rounds:

  • Partner 1 completes Max Rep KB Swings (53/35)
  • Partner 2 completes 2 sled drives (135; down and back)
  • Switch

Score is total reps of KB Swings.  One round is after both partners have completed the KB swings AND sled drives.  Each partner will do a total of 6 sled drives and 3 max effort KB Swings. 

Cash Out

6 laps partner carry

-OR-

4 wheel barrel laps

Saturday 1/25/2014

Games2011_WomenE7_AnnieSakamoto_Sled

Warm Up

100 ft. Partner Burpees*

Coach Led Mobility

*For Partner Burpees, partner 2 lays on the ground, partner 1 completes a burpee and then laterally jumps partner 2 so that the pair moves down the floor.  Then, partner 2 completes a burpee and laterally jumps partner 1, again moving the pair down the floor.  Full round is down and back on the CF927 floor (100ft.)

WOD

12 min. AMRAP

  • 10 Deadlifts (65% of 1RM)
  • 12 Pull Ups
  • 15 Squats
  • 20 Double Unders

Cash Out

5 Sled Drives

5 Rope Climbs