Category Archives: Wod Log

Sunday 120318

Reebook CrossFit Open 12.4 12 min amrap 150 wall balls 90 double unders 30 muscle ups Result 242 Want to do all the wods again. Was sick for this one.

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Wednesday 120313

BB Gymnastics Olympic Skill Training 12 minutes of Snatch Progression: Power snatch to overhead squat, drop bar Snatch deadlift to hang squat snatch, drop bar Full squat snatch, drop bar Increase weight with each complete sequence Workout of the Day … Continue reading

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Sunday 120311

Reebok CrossFit Open Wod 12.3 18 minutes 15 Games box jumps @ 24″ 12 push press @ 115# 9 toes to bar Result: 301 reps 8 rounds + 13 reps

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Saturday 120211

Skills and Drills 1. UB handstand push-ups 2. 3×5 UB muscle ups 3. 20x UB toes to bar 4. 3×15 overhead squat @ 75# 5. snatch technique work with bar (45#) Results: 1. 18 2. good 3. good 4. good … Continue reading

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Saturday 120204

From 120201 BB Gymnastics 20 minutes Split Jerk technique work. Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the … Continue reading

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Friday 120203

Conditioning “Training Camp 12.2 – WOD 1″ Part 1) 8 minute AMRAP of: 8 Push Jerks 155/105# 8 Ring Dips 16 KB Snatches (8L/8R) @ 24/16kg Followed IMMEDIATELY by: Part 2) 2 minute AMRAP of: Double-Unders Notes: KB Snatches must … Continue reading

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Thursday 120202

From 120131 Strength 1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set. 2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec. 2b) Front … Continue reading

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Wednesday 120201

From 120130 BB Gymnastics 1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee. 1b) 3X5 … Continue reading

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