October 21, 2014

10/22/14

Strength: Hi-Hang Power Clean 5x2@65%-70%
WOD:4 Rounds
12 Russian KBS  55/35
15 Burpees

October 20, 2014

10/21/14

Skill:25+4-6 T2B(increase number of T2B by at least one from last week)

WOD:3 Rounds
21-15-9
Wall Balls
H.R. Push ups
Deadlift 185/135
Rest 3min between Rounds( Score will not include rest)

10/20/14

Strength: 5x3 Clean @75% with a pause at the the knee
WOD:12min AMRAP
10 Thrusters 95/65
12 Box Jumps

October 16, 2014

10/17/15

Strength:5x5 Pause Front Squat @ 80% of 3rm (3sec count)

WOD: Death by Air Squat :)

October 14, 2014

10/15/14

Strength: Hang Power Clean 5x3 @70% ( no starfish allowed at this party)
WOD:16 min EMOM
1st-13 Box Jumps
2nd- Max Unbroken KBS 55/35
*score is total kbs*

http://www.crossfitcreature.com/articles/2014/7/23/cheating-in-crossfit

#wodwithintegrity

October 13, 2014

10/14/14

Skill: 10 EMOM
20DU (3:1)+3-6 T2B( pick a number and stick with it the whole time)

WOD:
Run 800
 20 wall balls
Run  400
30 wall balls
Run  200
40 wall balls. 20/14