Categorized as: Regionals

27 January 2016 CrossFit WOD

Supplemental (after close grip bench press)
4 x 8 Incline Dumbell Press
4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press

Strength
Close Grip Bench Press
7 x 8
GHD Sit Ups
7 x 20 (10)
Every 3 Minutes

Weighted Dips
3 x 8
Every 3 Minutes

Workout of The Day
$$$ 1000 Meter Row $$$

then

4 Rounds
20 Kettlebell Swings 2.0/1.5 1.5/1.0
60 Double Unders

then

$$ 1000 Meter Row $$$

Supplemental Endurance
15 Minutes Stairmaster Level 12

26 January 2016 CrossFit WOD

Supplemental
7 x 2 Power Clean + 1 Split Jerk

Power/Strength
Every Minute on The Minute – 7 Rounds
Minute 1: 5 Touch and Go Cleans (Climbing)
Minute 2: 8 – 4 Point L Hangs
Minute 3: 18″ Handstand Walks

Workout of The Day

3 Rounds for Time
“The Admiral”
20 Burpee Pull Ups
20 Front Squats 155/105 135/95 115/85
20 Box Jumps

Rest 1 Minute

1200 Meter Jog (Not for Time)

Supplemental Endurance
3 Rounds
20 Low Back Extensions
20 GHD Sit Ups
20 Reverse Hypers
500 Meter Row

25 January 2016 CrossFit WOD

Supplemental
7 x 1 Snatch + 1 OHS
6 x 3 Front Squat

Power
Snatch Balance + Hang Snatch
8 x 1 + 2

Workout of The Day
Open Workout 13.4
7 Minute AMRAP
3 Clean and Jerk 135/95 115/85 95/65
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
etc….

Rest 2 Minutes

1 Mile Colusa Run

Supplemental
12 Rounds
Rowing
1 Minute On : 1 Minute Off
For Distance