Tuesday 2/4/2014

Stina

Warm Up

4 min. AMRAP

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD

WOD Travel Series – Week 2 WOD 1

Partner WOD

2 Rounds For time:

  • 50 KB Swings (53/35)
  • 40 Partner Burpees
  • 30 Toes to bar
  • 20 Box Jumps (24/20)

Only one partner can be working at a time.  Reps must be completed in order, but the team may divide up the reps however they prefer.  

Cash Out

Partner burpees 200ft.  (Yes… more of them!!!)

The turf is 50ft.  

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