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SATURDAY, NOVEMBER 1st

WARMUP

500m row

3 rounds

10 good mornings

10 pushups

10 squats (3 seconds at the bottom)

30 sec plank hold

 

WOD

10 minute AMRAP:

10 wall balls

10 jumping pull ups

20 squats

After a 5 minute rest:

10 minute AMRAP:

10 burpees

10 situps

20 jumping lunges

0

10/31/2014

Main - WOD


Happy Halloween!

Warm-up


30 cal airdyne (don't step on pedals while getting onto AD)
1:00 calf stretch each leg
5 inch worms w/1 push up
5 burpee broad jumps
20 air squats
5 light KBS
3X:30 handstand hold against wall
10 hollow to arch swings (keep legs straight!)

Metcon


Part 1: each burpee/shuttle counts as 1 rep.

5:00 rest between part 1 and 2 (get rope, WB, plate, box, and KB ready for part 2)

Part 2: Both partners complete double unders at the same time. You both must be finished before you begin box jumps. For the remainder of the WOD, one person works at a time, alternate partners every 5 reps. Both partners run together with 1 ball per team.

Scale double unders with 5 attempts and 60 single unders.

Metcon (AMRAP - Reps)


Part 1: 3min AMRAP 1 burpee + partner shuttle run!

Starting at the garage: 1 burpee, run to the cage and back, tag your partner, they will do 1 burpee, run down and back and tag you.

Metcon (Time)


Part 2:

50 double unders

30 box jumps 30/24
30 pull-ups
400m run w/ball 20/14
40 KBS 70/53
40 OH plate lunges 45/25
400m run w/ball 20/14
50 wall balls 20/14
50 burpees

50 double unders
0

10/30/2014

Main - WOD


Don't forget to wear your costume on Friday for the Halloween WOD! There are prizes involved, get creative!

Warm-up


20 jumping lunges
10 wall squats
1:00 sampson stretch each leg
20 arm circles each direction
10 pvc pass-thrus
10 front squats w/bar
15 hollow rocks
15 arch rocks

Weightlifting

2-position clean (hang, floor) (Establish a heavy 2 pos clean)

Metcon


Score your slowest round.

Metcon (Time)


5 rounds:
500m row
5 power cleans 135/95
rest 2:00
0

10/29/2014

Main - WOD


Don't forget to wear your costume on Friday for the Halloween WOD! There are prizes involved, get creative!

Warm-up


3 rounds:
25 single unders
7 GHD sit-ups
7 GHD ext
7 GHD glute ham raise

Skill


15-20 mins to complete:

3-2-1
Ring muscle ups
Bar muscle ups
then:
5 cartwheels right
5 cartwheels left
5 HS forward rolls
10 strict toes to bar
3X:30 L sit

5 mins rope climb technique/review

Metcon


Prowler push starts from the first pillar to the last, down and back is 1.
Men: two 45 each side
Women: one 45+25 each side.

Scale the double unders with 5 attempts and 40 single unders.

Metcon (AMRAP - Rounds)


20 min AMRAP:

2 rope climbs
200m run
1 prowler push 180/140
30 double unders
10 burpee box jumps 24/20
0

10/28/2014

Main - WOD


Warm-up


400m run
3 rounds of :15 seconds each movement:
jumping jacks
push ups
air squats
hollow rocks

Weightlifting

weighted ring dips (3X3 weighted dip, as heavy as possible)

Metcon

Metcon (No Measure)


EMOM X 21min
min 1: 5 HSPU
min 2: 150m row
min 3: 8 pull-ups
repeat until 21:00
0

10/27/2014

Main - WOD


Warm-up


500m row
1:00 couch stretch each leg
20 air squats
10 banded good mornings
2 rounds:
7 GHD sit ups
7 GHD ext

Weightlifting


In between sets complete 5 weighted GHD glute ham raises.

Back Squat (5X5 back squats as heavy as possible )

Metcon

Annie (Time)


50-40-30-20-10 Double-unders Sit-ups
0

SATURDAY, OCTOBER 25

WARMUP

500m row

3 rounds

10 burpees

20 leg swings

30 squats

30 second samson stretch

 

WOD

800 meter run

30 meter burpee broad jump

10 medicine ball push-ups

30 meter overhead weighted walking lunge

400 meter run

30 meter burpee broad jump

20 medicine ball push-ups

30 meter overhead weighted walking lunge

200 meter run

30 meter burpee broad jump

30 medicine ball push-ups

30 meter overhead weighted walking lunge

0

10/24/2014

Main - WOD


Post your PR videos on Instagram or Facebook and tag @slccrossfit for a repost! We love seeing your progress and want to share.

Warm-up


200 single unders
10 leg swings each leg
20 air squats
with a barbell:
5 strict press
5 push press
10 split jerk
10 front squats
10 thrusters
5 good mornings

Weightlifting

Clean and Jerk (Establish a 1RM clean and jerk)

Metcon

Metcon (AMRAP - Reps)


7 min AMRAP:
10 TTB
10 clean and jerk 135/95
0

10/23/2014

Main - WOD


Warm-up


30 jumping jacks
1 min couch stretch each leg
10 PVC pass thrus
20 arm circles each direction
10 good mornings w/bar or PVC
2X:30 squat hold
10 jumping lunges

Weightlifting

Turkish Get Up (3X3 each arm, as heavy as possible )

Metcon

Metcon (Time)


1000m row
25 box overs 24/20
30 KB Swings 53/35
800m run
30 KB Swings 53/35
25 box overs 24/20
1000m row
0

10/22/2014

Main - WOD


Warm-up


30 cal airdyne (dont step on pedals!)
starting at garage and ending at cage:
high knee skip
butt kickers
grape vine
cartwheels (right side down, left side back)
broad jumps

Skill


15 mins to complete:
3-2-1
strict HSPU
strict pull-up
then:
3X max distance handstand walk
5 ring muscle ups (or transitions)
5 bar muscle ups (or transitions)

Metcon

Metcon (No Measure)


EMOM X 20min
min 1: 6 pull ups
min 2: 8 burpees
min 3: 20 ab mat sit-ups
min 4: 30 double unders
repeat until 20:00
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