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

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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

Thursday 1/23/2014

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Warm Up

Coach Led Agilities (Down and Back on Turf)

WOD

“Partner Rowing/Burpees”

Partner 1: Row 3000m

Partner 2: Perform Burpees until 3000m is complete.

Then switch and complete again.  Score is total time for both partners to Row.

Cash Out

Team Med Ball Ring

Wednesday 1/22/2014

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Warm Up

  • 30 Squats
  • 20 Roll Backs
  • 30 PVC OHS

Turkish Get Up Clinic

WOD

4 rounds for time:

  • 4 Turkish Get Ups (Right arm; AHAP)
  • 4 Turkish Get Ups (Left arm; AHAP)
  • 4 Rope Climbs (15′)
  • 4 Pistol Squats (Right Leg; not alternating)
  • 4 Pistol Squats (Left Leg; not alternating)

Cash Out

“Rowling”