WOD

2/09/2015


Main – CrossFit

Metcon (Time)

5 min Time Cap

1000m Row

Metcon (Time)

5 min Time Cap

1000m Ski Erg

Metcon (Calories)

5 min Time Cap

75 Cal. Assault Bike

Metcon

Start new workout every 5 mins

02/06/2015

CFM-Todd

Saturday Workout (02/07/2015)

Location: TTU Track
Time: 8:30am

Metcon (Time)

7 rounds

3 Deadlifts (365/225)
6 Muscle Ups
9 PHSPU

02/05/2015

GHDHigh Hang Power Snatch + OHS (7×1+1 )

Metcon (Time)

For Time:

50-35-20

Front Squat (45)
GHD’s
Push ups

02/04/2015

Main – CrossFit

Skill Work (No Measure)

Rope Climb Practice

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

02/03/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Overhead Squat

8×4 @75% (1RM Snatch)

Metcon (Time)

For Time:

21-15-9

Cal. Row
Assault Bike
Ski Erg

02/02/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Crossover Symmetry (No Measure)

Activation progression (before)

Recovery progression (after)

Metcon (4 Rounds for weight)

Every min for 5 mins

5 Clean & Jerks (135/95)

–Rest 1 min–

Every min for 5 mins

3 Clean & Jerks (185/135)

–Rest 1 min–

Every 30 secs for 5 mins

1 Clean & Jerk (225/155)

–Rest 1 min–

Every min for 5 mins

5 Clean & Jerks (135/95)

01/30/2015

Saturday’s Workout will be off site!

Location: TTU Track
Time: 8:30am

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Weight)

1 RM Clean & Jerk (10min time cap)

01/29/2015

Heaving Snatch Balance (8×3 (70% of max Snatch))

Metcon (2 Rounds for time)

For Time:

40 Pull ups
30 Box Jumps (24/20)
20 Front Squats (135/95)
10 PHSPU

-Rest 3 mins-

10 PHSPU
20 Front Squats (135/95)
30 Box Jumps (24/20)
40 Pull ups

01/28/2015

Metcon (Time)

For Time:

30-25-20-15-10

Cal. Row
Deadlift (185/115)

01/27/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Overhead Squat (8×2 (80% of Snatch max))

Metcon (Time)

3 Rounds

21 GHD’s
15 Power Snatch (95/65)
9 Burpee over Bar

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