Tags » Rope Climb

09.18.2014 MainSite WOD 140914

Today’s Coaches:¬†

5-11 Kari

3-5 Kari

5-7 Sofi

Announcements:

This weeks Benchmark WODs are:

Friday = Fight Gone Bad

Strength (Week 3 of 9)
3 Rounds: 67 more words

WOD

WOD 9/17/2014

WOD
5 Rounds For Time
200m Run
?? Toes to Bar
1 Legless Rope Climb

20140916

Strength
Bench Press @80%xAMRAP
Snatch Grip Pendlay Rows xAMRAP
Post weights and reps

WOD
1 Rope Climb
10 HSPU/HS Shoulder Touch
2 Rope Climbs
10 HSPU… 18 more words

WOD

Quick WOD

Clean and Jerk
2-2-2-2-2 = 115-135-165-185-185

4 Rounds
25 DU
7 Shoulder to Overhead (115)
2 Rope Climbs
= 5:20

Double Under

WOD Wednesday September 10th

Warm up # 6

Every 3 minutes for 30 minutes:

3 Power cleans

2 Clean and jerks (full cleans)

1 Rope climb (legless if possible)

CrossFit

9/8/14 Training Log

A. Backsquat Clusters, 31X1, 2.2.2.2, 5 sets, rest :15 b/t 2’s and 2:00 b/t sets 135, 155, 155, 155, 155
B1. Weighted chin-up, 4-5 reps, rest 1:00… 194 more words

Training Log