10 X 50 meter Sprint
Cooldown
1 mile Fartlek run
9-24-13
Skill:
Muscle Snatch & Snatch Balance
Complete 3 rounds for time
Power “Amanda”
9-7-5 reps of:
Muscle-up
Snatch, 135/95
If you are competing in the Deep South Shootout, you will perform “Amanda” as RX (Squat Snatch).
The sub for Muscle Up is 3 pull ups and 3 dips to 1 Muscle Up.
9-23-13
For Load:
Back Squat
1-10-1-10-1-10
Complete 6 Rounds of:
Burpees
30 seconds on, 1 minute off
Score is lowest number of burpees in any given round
9-21-13
7 a.m. & 8 a.m. WOD
For Time:
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Row 1000 meters
9-15-21
Wall Balls (20/14)
Box Jumps (24/20)
9-20-13
Skill Work: 15 mins
Pistol (one-legged squat)
Note: There are many progressions and assisted devices that can be used for practicing one-legged squats. One can use an upright of the pull up rig, rings hanging from rig, bands, a box to squat down to and stand up from or by placing a plate under the heel to provide more lift for stability. Enjoy!
Complete for time:
Run 200 meters
15 Pull ups
15 Burpees
Run 400 meters
10 Pull ups
10 Burpees
Run 800 meters
5 Pull ups
5 Burpees
9-18-13
Complete for time:
100 Sit ups
100 Kettlebell Swings, 53/35
100 Push Ups (hand-release)
100′ Overhead walking lunge (50L/50R), 53/35
9-17-13
For Load:
Push Press, 3-3-3-3-3
Back Squat, 3-3-3-3-3
Skill:
10 Rounds for Time
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn’t count. restart that set and continue till you finish 10 sets.
9-16-13
Skill: 3 Position Clean (Top, Knee, Floor)
If you are proficient in the Power Clean, work up to a HEAVY 3 Position Clean.
As Many Reps As Possible in 15 mins:
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, Load from 3 Pos Cln
Muscle up
Note: If you cannot do muscle ups, then for every 1 muscle up, perform 2 C2B pull ups/2 ring dips or 2 pull ups/2 bar dips or 2 band-assisted pull ups/2 box dips (2:1 ratio).
CrossFit Kids Virtus
Skill: Sumo Deadlift 3 x 5 (5-10 pounds)
WOD: Partners: #1 Weighted Lunges/#2 Sumo Deadlift
#1 Bear Crawl/#2 Burpees
#1 Run Backwards/#2 Squat
3 Rounds Each Series of Exercises
Skill/Cooldown: Max Handstand Hold/Max Monkey Hang
