Thursday January 14. 2015
Skill WOD
Muscle up progressions
Coaches will provide you with a series of drills that will help you get your first muscle or improve your efficiency in executing muscle ups
WOD
1 Minute at Each Station
Pull ups
Burpees
Box Jumps
Power Snatches
1 Minute of Rest
3 Rounds
Score = Total Reps
Fitness (75/55)
RX (95/65)
RX+ (105/70)
Coach Franey keeping a tight midline
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Wednesday January 14th, 2014
Sorry everyone for the late post of today’s “sample” workout. The plan is for when we start we will be releasing the workouts at 8 PM. We know that feeling of anticipating tomorrow’s wod.
Strength WOD
Deadlift 3/3/3/3/3
Go heavier than last week but stay with a load that you can safely lower to the ground
“Diane”
21-15-9
Deadlifts
&
Handstand Push Ups
Fitness (185/125)
RX (225/155)
RX+ (245/165)
Coach Brian deadlifting
Tuesday January 13th, 2015
Skill WOD
Double Under Ladder
10-20-30-40-50-40-30-20-10
(If you do not have double unders use this as a time to practice)
10 minute time cap
WOD
40 Calorie Row
40 Kettlebell Swings
4 Rounds
Fitness (26/18)
RX (35/26)
RX+ (53/35)
Kettlebells from the Cove’s park workout days
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Monday January 12, 2015
Strength WOD
3 Front Squats OTMEM
(On The Minute Every Minute)
Go HEAVY
WOD
5 Power Cleans
7 Front Squats
9 Burpees over the Bar
5 Rounds
(17 minute time cap)
Fitness (95/65)
RX (135/95)
RX+ (155/105)
Liz Powell of Patriot Crossfit front squat workout
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