Monthly Archives: October 2011

Front Squat 2-2-2 “JT” 21-15-9 reps of HSPUs, Ring Dips, Push-Up

Over the next several weeks we’re going to mix it up a little… the Metro CrossFit coaches are going to take turns doing some WOD programming. This will help ensure we get a MIX of it all… of course contributing to our overall GENERAL PHYSICAL PREPAREDNESS.

“Kinda like DT” 7 rounds of 6 snatch, 9 OHS, 12 Back Squat (95#/65#)

Shoulder Press 5-5-3-3-1 Then: ”Flight Simulator” Goal is to try to get consecutive double unders. For instance, if you get 5 in a row, take a rest, then try to do 10 in a row, then 15 and so on. Beginner 1,3,7,12,15,12,9,7,5,3,1 Advanced 5,10,15,20,25,30,35,40,45,50 and back down

3-3-3 Deadlift then, Death by Burpee - 1 burpee the first min, 2 the 2nd and so on until you cannot finish the #.

“BEAST or Lil BEAST” 2 rounds: 50 Tsunami rope throws, 40 high (30″/24″) box jumps, 30 (2/1.5 lil Beast 1.5/1) KBS, 20 DB hang power cleans (40#/25# lil Beast 30/20#), 10 HSPU (lil Beast abmats)

The “Chief” max rounds in 3 min of 3 power cleans (135#/95#), 6 pushups, 9 Squats. 1 min rest after each of five 3 min rounds. Score is total reps. YOGA cooldown!

ONLY ONE WOD… @ 8:30 am!! “Total” add your max rep of Back Squat, Shoulder Press, Deadlift Followed by: Fran or Helen if you didn’t do them last week.

From 28 May 11 Buy In: 50 OVH lunges 45/25 plate 18-15-12-9-6 reps of: SDHP 95#, K2E’s, Floor Press 24/16kg or 55/35lb DB’s Saving Murph for Veterans Day!

10 Power Cleans (115#/75#), 500m Row, 20 Power Cleans, 750m Row, 30 Power Cleans, 1000m Row