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6 week cycle test

Monday

WOD: Re-Test CF Open 14.5: 20 min cap. Rx: 21-18-15-12-9-6-3 Reps for time Thrusters (95/65#) Bar Facing Burpees Scaled: 21-18-15-12-9-6-3 Reps for time Thrusters (65/45#)...
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Monday

This will be an 8 week cycle emphasizing and prepping for the 2016 CF Open, which begins Friday night Feb. 26. http://games.crossfit.com/about-the-games/the-open The test/re-test weeks...
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Monday

A. Skill for todays movements. B. Open WOD 13.4 RE-TEST AMRAP 7 min: Ascending ladder, increasing by 3’s each round.. 3 Clean and Jerk (95/135)...
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Tuesday

WOD: A. Skill for todays movements. B. Open WOD 13.4 AMRAP 7 min: Ascending ladder, increasing by 3’s each round.. 3 Clean and Jerk (95/135)...
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Tuesday

WOD: ‘Nicole’ AMRAP 20 min: Run 400m. max reps UNBROKEN pullups *post pullups completed each round + total reps See Previous Results HERE

Monday

WOD: A. Build to a 3rm front squat. (~15min.) *warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%, 2-3 attempts at a max. Goal...
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Tuesday

WOD: ‘Nicole’ AMRAP 20 min: Run 400m. max reps UNBROKEN pullups *post pullups completed each round + total reps

Monday

The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session...
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Tuesday

WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup *pushup/box/wall- no...
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Monday

WOD: 5k Run *scale to 5k row if needed. *beginning and ending at HCF, running south on the B-line trail, continue running south over the...
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