Tuesday 5.19.15

Skill:  Sled Push - 25 yards

- 5 x fastest time possible @ 1.5x est. bodyweight

WOD:  AMRAP for 15:00:

- Push Press (135/ 85#)

Each time you break, perform:
- equal number of Power Cleans
- then 200m Run

*score is total Push Presses!

Wednesday 10.01.14

Skill: Muscle Up skill work.  Take 20:00 and improve you muscle ups on the rings or bar:

     - stinging muscle ups together,

     - weighted

     - deep dips

     - pull ups on rings

     - transitions from knees

     - backward roll to support, etc

WOD: Complete as many KB Bear cycles of the following in 15:00 of:

Each cycle consists of the following:

- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press

switch hands without setting the KB down….

- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press

* 400m Run @ the 5:00 mark
* 200m Run @ the 10:00 mark

Go as heavy as possible. Do not drop the KB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of Burpees as a penalty after the 15 minutes is up.

*Optional Post-WOD work: 5 sets of max rep strict chin ups (7 min time cap)

Post weight used, cycles completed and drops to comments.

Wednesday 5.30.12

The latest CrossFit Journal entry on rowing.  

Skill: Snatch Balance

Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run

Post individual times to comments.