9/30/2017 WOD

Goat Work

Skill/Strength
Goat Work for 10 minutes
*Goat=skill/movement that you are not so good at.

WOD
2017 Team Series Event 7
Rx'd
On a 20-min clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep max back squat
Then, Partner 2:
10:00-12:00 1-rep max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Scaled
On a 20-min clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Single-unders
6:00-8:00 Rest
8:00-10:00 1-rep max back squat
Then, Partner 2:
10:00-12:00 1-rep max back squat
12:00-14:00 Rest
14:00-16:00 Single-unders
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups

 

9/28/2017 WOD

Box
...and it's 2017 Team Series Week 2.  Did you sign up at games.crossfit.com/teamseries? If not, it's ok to still play along with us just for fun!

Skill/Strength
Deadlift
3-3-3-3-3

WOD
2017 Team Series Event 5
Rx'd
Complete as many reps as possible in 10 minutes of:
3 sync burpee box jump-overs
3 sync deadlifts
6 sync burpee box jump-overs
6 sync deadlifts
9 sync burpee box jump-overs
9 sync deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Scaled
Complete as many reps as possible in 10 minutes of:
3 sync burpee box step-overs
3 sync deadlifts
6 sync burpee box step-overs
6 sync deadlifts
9 sync burpee box step-overs
9 sync deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 20-in. box, 155-lb. deadlift
Women use a 20-in. box, 105-lb. deadlift

 

Happy Birthday Nonkie! 9/27/2017 WOD

 

Nonkie
Happy Birthday Nonkie!

A very special workout, for a 
very special guy, who keeps 
us on our toes and always 
reminds us to smile and enjoy 
life to it's fullest.

Skill/Strength
Double-under practice
NFT
27-18-9
Double-under
Push-up

WOD
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push-Jerks
*Select a load that will 
challenge you, but also 
allow you to perform each 
group of movements unbroken 
and with perform form.  If form 
begins to breakdown during the 
workout, take a break, shed the 
weight.  This is for technique!