WOD - Of Kings

Thursday, November 28, 2013

Strength: front squat 10 of 10

2 Rounds with partner:
     - max push ups in 1 min.
     - 1 min. rest
     - max KB swings @ 25# in 1 min.
     - 1 min. rest

WOD - What's a wall climb?

Wednesday, November 27, 2013 

Metcon: 3RFT
     - 3 wall climbs
     - 5 turkish get ups (total)
     - 7 ring dips
     - 9 OHS @ 95#

WOD - Get it!

Tuesday, November 26, 2013

Strength: clean (style of your choosing) 5-5-3-3-2-1
**Goal is to hit a PR or match a previous PR**

Work Capacity: 4 RFT
      - 6 dead lift @ 185#
      - 20 double unders

Stamina: 3 rounds increasing weight starting from body weight
      - 15 pull ups
      - 10 ring dips

WOD - Lost In Space

Monday, November 25, 2013

6 Rounds: not timed
     - 20 push ups
     - 20 sit ups
     - 6 HSPU
     - 30 air squats

Core:
     - 2 min. plank
     - 20 scissors
     - 20 flutters
     - 20 pengis
     - 50 mason twists

Strength: strict press
     - reps: 5-5-3-1
     - reps with partner: 1-2-3-4-5-6-5-4-3-2-1

Core again:
     - 30 sit ups
     - 1 min. plank series
     - 30 sit ups

WOD - We're Solid

Friday, November 22, 2013

Strength: weighted push ups
     - 7 rounds (decrease weight within rounds)

Stamina:
     - OH lunges 2 racks
     - Handstand walk 2 racks
     - OH lunges 3 racks
     - Handstand walk 2 racks
     - OH lunges 4 racks
     - Handstand walk 2 racks
     - OH lunges 5 racks
     - Handstand walk 2 racks

WOD - Dedication to the Cause

Strength: 5 of 4 push jerk (big weight) 

Stamina:
     - 200 pull ups

WOD - Brothers

Tuesday. November 19, 2013

Strength: hang power snatch 3-3-3-3-3

Work Capacity: 3 RFT
     - 5 HSPU
     - 10 pull ups
     - 10 back squats @ (95#/45#) 

Stamina: 50 dumbbell power snatches per hand
***Heavy Weight***

WOD - Throat Burner

Monday, November 18,  2013 

Late Night at Motion Crossfit

Metcon: 10 RFT
     - 250m row
     - 50 double unders

Josh B. - 27:10

WOD - Sea Lion

Monday, November 18, 2013

AM
Strength: bench press
     - 9 sets x every 60 seconds = 3 reps @ 75% 1RM

Stamina: 3 rounds, not timed
     - max rep x push press (95# / 65#)
     - 10 pull ups
     - 50 weighted mason twist (15# / 5#)

PM
Work Capacity: 10-9-8-7-6-5-4-3-2-1 reps of:
     - Deadlift (185# / 125#)
     - Ring dips

WOD - Drop weight

Saturday, November 16, 2013

Late night at Motion Crossfit

Metcon: 4RFT
     - 8 squat snatches (75#/45#)
     - 16 ring dips

WOD - The House

Friday, November 15, 2013

Strength: OHS 5 of 7

Muscle ups:
     - 5 x 3

21-15-9 reps for time:
     - push ups x 2
     - deadlift @ 155# / 115#

Massive Oak Chest

WOD - Rojo Toe

Thursday, November 14, 2013

Strength: strict press 7 of 5

Metcon: 4RFT
      - 10 Toes to bar
      - 10 Power Cleans
      - 6 HSPU

WOD - Game Changer

Wednesday, November 13, 2013 and Thursday, November 14, 2013

Late night at Motion Crossfit

Metcon: 4RFT
     - 10 Toes to Bar
     - 200m run
     - 10 pw. cleans (155#/95#)
     - 200m run

Josh B. 19:47

Strength: Deadlift 5-5-5-3-3-3-2-2

Josh B. 135(5)-185(5)-205(5)-225(5)-245(3)-255(3)-275(3)-285(2)-285(2)

WOD - Thrash

Wednesday, November 13, 2013

Strength: deadlift w/ axle

4 Rounds: not timed
     - weighted walking lunges length of 3 racks
     - 20 sit ups

Cash out: surprise (click here to view)

WOD - It's 11/12/13 today.

Tuesday, November 12, 2013

AM
Strength: Kettlebell Bench Press

Metcon: 4 RFT
     - 15 ring dips
     - 7 HSPU
     - 10 sit ups

PM
Strength: Barbell Bench Press

Metcon: 3 RNT
     - 20 pull ups
     - 30 push ups
     - 20 sit ups

WOD - Janitor

Monday, November 11, 2013

Strength: clean 5 of 5

15-12-9-6-3 rep for time:
     - Walking lunge steps
     - 95 pound Barbell thruster
     - Pull-ups
     - Knees to elbows

Calen B. - cleans: 95(5) 135(5) 155(5) 165(4) 165(5)
               Metcon: 19:48

WOD - Grip

Friday, November 8, 2013

Strength: 5 of 6 deadlift w/ axle bar

Work Capacity: 5 RNT
     - 5 HSPU
     - 10 T2B

Core:
     - 30 sit ups
     - 2x 15sec L-sit on rings (5 second penalty for dropping)
     - 2 min plank
     - 30sec side planks

CHECK OUT LOGOS ON THE PHOTOS AND VIDEOS PAGE, CLICK HERE

WOD - Crash Landing

Thursday, November 7, 2013

Strength: strict press 5 of 5

5 Rounds:
     - 3 bar muscles ups
     - 20 KB swings
     - 15 ring dips
     - every 2 min. complete 6 burpees

Box Breathing: 3 minutes

Core:
     - 20 sit ups
     - 20 flutters
     - 20 penguins
     - 20 scissors

WOD - Hues

Wednesday, November 6, 2013

Strength: cleans 5 of 5 unbroken
     - establish 5 rep max

Stamina: walking lunges
     - 2 over head x length of 2.5 racks @ 110#
     - 2 over head x length of 3.25 racks @ 90#
     - 1 back x length of 4 racks @ 90#

Run:
     - 1 mile

Push ups:
     - 30 x 11 w/ 30 sec. rest

WOD - Entrance Fee

Tuesday, November 5, 2013

Strength: bench

21-15-9 reps for time:
     - HSPU
     - wall ball shots

WOD - Mitochondria

Monday, November 4, 2013

Strength: deadlift 5 of 8

4 RFT:
     - 15 ring dips / normal dips
     - 15 sit ups
     - 15 pull ups

Calen B. - 13:02