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Thrills For Thursday

4/30/2014

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Thursday, May 1

Skill Max Height Box Jumps

WOD - For Time

Rx
800m run
25 Back Ext 53/35
25 Sumo Goblet Squats53/35
800m row
50 Russian twist 53/35
50 walking lunges 53/35
800m run

L2
800m run
25 Back Ext 35/26
25 Sumo Goblet Squats 35/26
800m row
50 Russian twist 35/26
50 walking lunges 35/26
800m run

L1
800m run
25 Back Ext 18/13
25 Sumo Goblet Squats 18/13
800m row
50 Russian twist 18/13
50 walking lunges 18/13
800m run

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Winning Wednesday

4/29/2014

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Wednesday, April 30

Strength - Bench Press or Press deload (remember 90% of 1RM)

Warmup
5 @ 40%
5 @ 50%
5 @ 60%

WOD - CrossFit Games Open 11.1 (10 min AmRap)

Rx
30 DU
15 Power Snatches 75/55#

L2
15 DU
15 Power Snatches 65/45#

L1
90 single unders
15 Power Snatches 45/25#







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Tic Toc Tuesday

4/28/2014

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Tuesday, April 29

Skill - Rope Climb (tall socks :)

WOD - Fun 50 
400m run
50 Deadlift 135/95#
50 KB Swings, 53/35#
50 Push-ups
50 PC 135/95#
50 Box Jumps, 24/20
50 Knee-to-Elbows
50 Double-Unders
400m run

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Maximum Monday 

4/27/2014

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Monday, April 28

Strength - back squat or squat clean deload (remember 90% of 1RM)

Warmup
5 @ 40%
5 @ 50%
5 @ 60%

WOD - 15 min AMRAP

Rx
100m run
5 Strict Chin-ups
7 Burpees
9 Ring Dips

L2
100m run
5 Kipping Chin-ups
7 Burpees
9 Banded Ring Dips

L1
100m run
5 banded or jump chin up
7 Mod Burpees
9 Triceps a Dips

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Running Friday

4/24/2014

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Friday, April 25

Strength

Dead Lifts or Squat Snatch - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)


WOD

Run 200m
Rest
Run 400m
Rest
Run 600m
Rest
Run 800m

****Rest for exact amount of time required to complete previous interval

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Benchmark Thursday - She's BACK!!!

4/23/2014

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Thursday, April 24

Skill - Power Snatch (After WOD)

WOD - Fran

21,15,9

RX
Thrusters 95/65
Pull-ups

L2
Thrusters 75/45
Pull-ups 

L1
Thrusters 55/25
Banded / Jump PU







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Weights & Whips Wednesday

4/22/2014

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Wednesday, April 23

Strength 

Bench Press or Press - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD

Rx
10 PC 185/115
50 DU
8 PC
40 DU
6 PC
30 DU
4 PC
20 DU
2 PC
10 DU

L2
PC 135/75
DU 1/2 of Rx

L1
PC 95/35
Single Unders Triple Rx



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WOD Crusher Tuesday

4/21/2014

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Tuesday, April 22

Skill - Strict pull-ups / Negative pull-ups

WOD - 3RFT

Rx

800m run

30 Front Squats 115/75

30 Box Jumps 24"

L2

800m run

30 Front Squats 95/55

30 Box Jumps 20"

L1

400m run

30 Front Squats 75/35

30 Box Jumps / Step Ups 12"

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Max Effort Monday

4/20/2014

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Monday, April 21

Strength
Back Squats or Squat Clean - remember 90% of 1RM

Warmup 5x2

5 @ 75%
3 @ 85
1+ @ 95% (go for max reps with good form)

WOD - 5 RFT
RX
3 Jerk 135/95
6 Ring dips
9x Burpees

L2
3 Jerk 105/65
6 Banded Ring dips
9 Burpees

L1
3 Jerk 75/35
6 Tricep Dips
9 Mod Burpees

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Friend for Friday

4/17/2014

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Friday April 18

Strength - Deadlift or Squat Snatch (Wendler Week 2b)

(% based off 90% of 1 rep max)

Set 1 70% 3 reps
Set 2 80% 3 reps
Set 3 90% 3+ reps

WOD - Partner - 15 minute

Partner A - 400m run (sit-ups until partner B finishes)
Partner B - 40 calorie row
Switch

Partner A - 400m run (sit-ups until partner B finishes)
Partner B - 50 wall balls 20/14
Switch

Partner A - 400m run (sit-ups until partner B finishes)
Partner B - 50 push press 105/75
Switch


****If partner B finishes first then he/she will do the sit-ups while waiting for partner A . 

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