January 30, 2015
Midline:
Rest
Strength:
Power Snatch
5x5x5x80%x80%
WOD:
3RFT
75 D/U
20 T2B
1 Min Rest
January 20, 2015
30 KB Side Bends
Front Squat
Grey: 8x3x3x3x3x3(80%)x3(80%)
Orange: Work to heavy single. Max reps at 57.5% (no more than 20). Focus on form.
5 Rounds or 16 Min
20 (15) Cal Row
15 Burpees to 6" Target
January 17, 2015
TEAM WOD
In teams of four: Penalty for all but the winning team of each round.
--Each team member takes 20 pulls at the rower. Max distance wins
--80 Box Jump Overs
--40 Team unison burpees
--75 Team situps
--80 KB Clean and Jerks
--Med ball sprint relay
Parallette Drill
Grey: 5x5x5x3x3
Orange: Work to heavy one rep. Take 50% and touch and go rep, no reset at the bottom. No more than 20.
Row 500M
15 T2B
15 Dips (Orange=Stict ring)
4 RFT or 15 Min
January 15, 2015
Washboard Wednesday
30 Russian Twists
30 Med Ball Toe Touches
30 Muffin Tops
30 Ball Slams
Power Clean
Grey=10x5x5x5 Linear
Orange= Work to heavy one rep, take 50% and max rep (no more than 20) touch and go
50 Double Unders (3:...
January 9, 2015
30 GHDs
Deadlift 5x5x3x3x3
Partner
A Row 250M
B Plank Hold
A 10 Wall Balls
B Wall Sit
A 20 Russian KB Swings
B OH Plate Hold (45/25)
3 RFT or 15 Min Cutoff
January 3, 2015
Midline/Skill:
KB Snatch Development
Snatch Technique (work to full snatch)
WOD: Every 30 seconds for 5 minutes
2 T2B
2 K2E
1 Straight Leg to 90 degrees
1 Rolling Pistol (alt legs)
Then:
'Christine'
500M Row
12 DL (3/4 bodyweight)
21...
December 29, 2014
15 Turkish Get Ups (ea side)
Power Clean 5x5x3x3x3
"Jackie"
1000M Row
50 Thrusters (45/35)
30 Pull Ups
December 27, 2014
HS Progression
Front Squat 10-5-3-3-3
Row 2500M
Every 2 min on the min
Alternate 10 Push ups 10 Sit ups
December 23, 2014
Rest Day
Fight Gone Bad (Final Nutrition Challenge WOD use the weights you used previously)
3 Rounds
1 Min Ea Round
Wall Balls (20/14)
SDLHP (75/55)
Box Jump
Push Press(75/55)
Row For Calories
Score=Total Reps
--Each team member takes 20 pulls at the rower. Max distance w...
Saturday 17 January 2015
30 Sec Med Ball Partner Toss
30 Sec Russian Twists
30 Sec Med Ball Pike
2 Rounds
Squat Clean 5x5x5x5
30 Med Ball...
Wednesday 7 January 2015
January 8, 2015
Orange: Work to heavy single. Max reps at 57.5% (no more than 2...
Monday 19 January 2015
NO MORE WOD BLOG
March 5, 2015
Thursday 19 February, 2015
February 20, 2015
Wednesday 18 February 2015
February 18, 2015
Tuesday February 17 2015
Monday February 16 2015
February 17, 2015
Friday 30 January 2015
Thursday 28 January 2015
Wednesday 28 January 2015
January 29, 2015
Tuesday 27 January 2015
January 28, 2015
Monday 26 January 2015
January 27, 2015
KBS
OHS
ball slams
bear crawl
box jumps
box squat
brookings
burpee
c2b pull ups
chin up
clean and jerk
crossfit
crossfit brookings
crossfit brookings wod
db snatch
deadlift
dips
double unders
floor press
front rack lunges
front squat
ghd
gym
hang power clean
hero
hollow rock
hspu
k2e
kbs snatch deadlift box jump
lunge
med ball
med ball slams
mountain climbers
muffin tops
partner wod
photo
pistol
power clean
power snatch
pull ups
pull-up
push jerk
push press
push ups
reverse lunge
ring rows
row
russian kbs
russian twists
sdlhp
shuttle run
sit ups
south dakota crossfit
squat
squat clean
step up
t2b
thrusters
toe touches
toes to bar
walking lunges
wallballs
wallballs wall walks squat clean
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