JH 200lb FS wod

Warm up: see board

Burgener Warm up together

Skill: Snatch Pull  5×3

WOD: 4 rounds

200m run ( around building)

12 push up

2 kick ups

for snatch pull see this:  http://www.performancemenu.com/exercises/videos/snatchPull.mov

if you have not snatched before, do not go heavy at all.. stay light in skill work

kick ups are basically starting in plank position, you kick your feet up to your hands, keeping your hands in place on the floor .  you should look like a frog.  that is one rep. do not stand up, return to plank position and then kick your feet up to your hands again, keeping hands in place= rep 2.

scaling options:

row 250m instead of run

Jack, showing quick feet during agility work – crossfit kids

Warm up: see board

Skill: Jerk ( split or push, pick one and stick with it for entire skill work)

5×1

make it heavy, but don’t fail. about 90% of previous 1 rm.  if you have not maxed out before, creep up to gage when you should stop.

WOD:

5 rounds

20 db overhead squats

15 double unders

scaling options

for db ohs, scale weight as needed.  if we don’t have heavy enough db’s, guys, use kb’s up to 2 pd…let us know how it goes.

for doubles scale 3:1 single unders

Athlete of the Month: Anna-Katrina Milstead

Chris M. on his first date with “Karen”.  Great Job Chris!!

Warm up ( see board)

Skill work
max effort deadlift
3-2-1-1-1

WOD: 6 rounds
5 clapping push ups
5 cross chops
5 pull ups
5 sit ups

see this for cross chops:
http://www.cathletics.com/exercises/videos/chopsCross.mov

scaling options:
do not scale reps or number of rounds. scale types of push ups (on box, from knees, etc) and pull ups ( jumping, with band), or weight for cross chops.

make the push ups challenging.  if you normally do them from your knees, for this wod, do them from your feet.  if you normally do them from a box, do them from your knees.  and so on…
you must have full ROM for each rep, b/c we’re not doing very many.

this wod courtesy of crossfit atm