CROSSFIT FUNKY WOD- March 6, 2014

Thursday

Skill: 5 x 3 reps of Front Squat Pauses (hold at bottom for 2 seconds…no bounce coming out of it)

 

WOD: 3 min Amrap (Complete 4 times).  Record reps each time.

Ladder by 2’s (2, 4, 6…)

Thrusters (95 / 65)

Dips

CROSSFIT FUNKY WOD- March 5, 2014

Wednesday

Skill: Power Clean – work on form!  Good shrug.  Quick drop.

 

Power Clean Ladder (Emom 10 min.  Men add 10’s each round.  Ladies add 5’s)

 

Wod: 8 Min Amrap

12 alt front rack step ups

8 pull-ups

Sprint d/b 5 times (or row 300 m)

CROSSFIT FUNKY WOD- March 4, 2014

Tuesday

Skill: Hand-Stand Pushups (3 sets of 10)

Beginner: Box incline pushups – Head touches ground!

Intermediate: Head to abmat

Skilled: Head to ground

 

WOD: 15 min count total reps (30 second rest between each set)

1 min Box Jumps

2 min L Hold

3 min Wall Ball

4 min 1 arm DB snatch (alternate)

(high pull for beginners if needed)

5 min Pull-ups

CROSSFIT FUNKY WOD- March 3, 2014

Monday

Wa: single-unders and burpees for 5 minutes

Squats and stretch

 

Skill: Back Squats

Partner up and work up to heavy enough weight that you can complete sets of 3.

 

10 Min EMOM back squats of 3. (Partner goes every half minute)

 

WOD: Annie

(DU’s and Sit-ups)

CROSSFIT FUNKY WOD- March 1, 2014

Saturday March 1st – skill – rope climb

20 minute AMRAP: 250 meter row, 20 push ups, 10 pistols (alternating legs)

 

CROSSFIT FUNKY WOD- FEB. 28TH, 2014

Friday Feb. 28th – Skill/strength – Turkish get ups 5 sets of  6 reps alternating arms each rep

WOD – 10 rds for time of the following: 3 front squats(185, 95)  5 max height vertical jumps, on every even round perform a max time L-sit hold.

CROSSFIT FUNKY WOD- FEB. 27TH, 2014

Thursday Feb. 27th – strength – overhead squat 5 x 5

100 double unders, 40 kb swings(1.5 pood,½ pood), 20 very strict pull ups, 75 double unders, 30 kb swings, 15 very strict pulll ups, 50 double unders, 20 kb swings, 10 very strict pull ups

 

CROSSFIT FUNKY WOD- FEB. 26TH, 2014

Wednesday Feb. 26th – strength – weighted GHD sit ups(weighted abmat situps) 12-12-10-10-8-8(if unable to perform weighted sit ups have the athlete perform reg. abmat sit-ups 5 x 20)

WOD – 30 deadlifts(185/105), 30 overbar burpees, 25 deadlifts(185/105) 25 over bar burpees, 20 deadlifts(185/105), 20 overbar burpees

 

CROSSFIT FUNKY WOD- FEB. 24TH, 2014

Tuesday Feb. 25th – skill – toes to bar + knees to elbows

WOD – 12 minute AMRAP: 6 bodyweight bench press, 12 knees to elbows

 

CROSSFIT FUNKY WOD- FEB. 24TH, 2014

Monday Feb. 24th – skill/strength – snatch balance 3-3-3-2-2-1

WOD – 3 rds for time of the following: 50 squats, 8 muscle ups, 135/95 lb.  hang clean, 12 reps.(If you cannot complete muscle ups perform 1 pull up + 1 dip for every 1 muscle up.)