Functional Friday

WOD:
6 Rounds for Time
-200m Sprint
-HSPU x 5
-Burpee Bar Touch x 10

Use parallette bars during the HSPU for some extra pain. For the Burpee Bar Touches we used a pullup bar about 9" from the fingertips. We've gotten really strict on "no repping" someone when the exercise is not performed correctly.
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Crossfit's "Helen"

Three rounds for time:
- 400m Sprint
- 21 KB Swings (1.5 pood rx)
- 12 Pullups

Compare with scores from this summer.

The Outlaw

Everything must move two times around the Remembrance Park triangle:
- Rogue sled w/ 90 lbs
- O/H walk w/ 95lb barbell
- Farmer walk w/ two 2.5 pood KBs

Have a good'un.

4 Mile Hike

50 lbs in a pack...go.

Oly Strength

10 minutes to establish 1RM racked split-jerk

-then-

On the minute full cleans x 3 for 12 minutes

Functional Fitness

For 10 minutes...
On every even minute (0, 2, 4...):
- Snatch balance x 3
On every odd minute (1, 3, 5...):
- Behind the back thruster x 3

-Rest 2 minutes-

AMRAP for 5 minutes:
- SDHP x 5
- Chest-to-bar pull ups x 5

Post number of rounds completed to comments. Have a good'un.

Never Forget

Nine exercises, eleven repetitions:
- 800m Sprint
- Pullups
- Deadlift (225)
- Pass thru
- Wall balls
- Snatches (95)
- Burpee box jumps
- KB Swings (70 or 53)
- Toes-to-bar
- Wall climbs
- 800m Sprint

*Note: Only (2) 800m Sprints...one to kick off the WOD and one to end it. Have a good'un.

Back Squat Complex

After our a.m. cals workout, we dove into some heavy back squats:

Back Squat:
2 sets x 5
2 sets x 3
3 sets x 2

Establish 1RM weighted pull up. Have a good'un.

Active Recovery

20 Handstand Pushups
20 KB Swings
20 Toes to Bar
200m KB Farmer Carry
50 Ab Mat Situps
50 Jumping Jacks
50 Lunges
200m KB Farmer Carry
70 Flutter Kicks
70 Squats
200m KB Farmer Carry
50 Ab Mat Situps
50 Jumping Jacks
50 Lunges
200m KB Farmer Carry
20 Handstand Pushups
20 KB Swings
20 Toes to Bar

This WOD was not for time.

WOD Functional Fitness

5X1 Hang Clean
5X1 Full Snatch

2 Rounds for Time
OHS (Rx 95lbs) X 10
Pullups X 25

REST 3 MIN

2 Rounds for Time
Dumbell Thrusters (Rx 35lbs) X 10
Hand Release Burpees X 25

Yes... That says "Hand Release Burpees". Yes... They are painful and throw off your established rhythm. Such a little change makes a big difference in the variance of your workout. Varience increases your general physical preparedness and avoids a routine that can become specialized and unbenificial to overall fitness.
And keep that core tight and explode with the hips on those thrusters or you're not gonna make through the second round without dropping the weights.
Really work on form with the hang cleans and snatches. We were using about 75% of max after warming up and a rep is not a rep unless you can get feedback. Partner up! Happy training and post time to comments.

WOD - The Nutts

North got outta class early so we decided to hit up an AM WOD and burn off some of that unacceptable Labor Day behavior. Halfway through the workout he got turrets syndrome and I started dry heaving...

FOR TIME:

10 Handstand push-ups
15 Deadlifts (Rx 250lbs)
25 Box Jumps (30" Box)
50 Pull-ups
100 Wall Ball Shots (Rx 20lbs at 10' Target)
200 Double Unders
400m Run with 45lbs Plate (we used a sandbag)

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