CrossFit 954 WOD: 12/16/11

Buy In: Run-1 Long Lap 70- Ab Mat SitUps 60- Air Squats 50- D-Ball Slams 25/20 40- Box Jumps 24/20 30- Thrusters 115/75 20- T2B 10- Hang Cleans 115/75

Annika

Warm Up: Hindu Squats / Halos / Joint Mobility Drills Workout: 30 sec work / 20 sec rest/ 3 sets of each group 1- (example) DEADLIFT for 30 sec work /  20 sec rest/ SWING for 30 sec= repeat for 3 sets 2- GOBLET SQUAT / TRUE SNATCH 3- SWING / CLEAN R/L 4- KB BURPEE / [...]

CrossFit 954: WOD 12/10/11

Warm Up: 10 reps/ 2x KB- Good Mornings KB- Halos KB- Goblet Squats KB- Deadlifts WOD: 4 Rounds For Time 5- Handstand Push Ups 10- Power Snatch #65/95 15- Kettlebell Snatches R/L #30/45 50- Double Unders (100 singles) **Finish: 1 Long Lap with Army Bag

CrossFit 954 WOD: 12/3/11

Warm Up: 2x 10- Walk Out PushUps 10- Air Squats 10- PVC Shoulder Passes 10- KB Deadlifts 400- Meter Run Skill: Clean & Jerks WOD: AMRAP in 20 min 5- Clean & Jerks  85 / 115 10- Pull Ups 20- Double Unders (80 singles)

Snatches & Squats

Warm Up: Joint Mobility Drills/ PVC Shoulder Passes / Windmills Workout: Reps: 21,15,9,5 Swings Goblet Squats Clean & Press Snatch R/L    

CrossFit 954 WOD: 11/26/11

Warm Up: Double Unders 20 sec work/ 15 sec Rest/ x10 WOD: 5 Rounds For Time * Unbroken reps of: 3-Power Cleans, 3-Front Squats, 3-Push Presses, 3-PushUps 9- Ring “L” Pull Ups 12- “V” Sit Ups Run- 1 Long Lap

Muddy Buddy

Warm Up: Hack Squats/ Halos/ Windmills Workout #1: Reps: 10,9,8,7,6,5,4,3,2,1 Swings and Burpees Workout #2: Reps: 21,15,9 -Double Kettlebells Front Squats Thrusters Cleans        

CrossFit 954: WOD 11/19/11

Warm Up: 2x 10- Kettlebell Halos R/L 10- Kettlebell Good mornings 10-Walking Lunges 10- Kettlebell Deadlifts Skill: Kettlebell Snatch WOD: 4 Rounds For Time 10-Push Jerk  115/75 10-Kettlebell Snatch R/L  45/30 (modified one-arm swing) 5-Superman (Olympic Rings) 25-Ab Mat Sit Ups 25- Double Unders ( 75-singles)  

Shondelle

Photo: Shondelle Solomon- Miles at Browards Most Fit Competition located at CrossFit Affliction Warm Up: Hindu Squats / Good Mornings / Halos Workout: 15 reps / 4 Rounds For Time Swings SDLHP Clean & Press ( double kettlebells) Snatch R/L Goblet Squat  

Russian Red

Warm Up: Good Mornings / Halos / Hack Squats Workout #1: Snatch Test: 100 reps under 5 min. Workout #2: 30 sec work / 20 sec rest/ 3 sets of each group 1- (example) SWING for 30 sec work /  20 sec rest / CLEAN & PRESS (right side) for 30 sec / 20 sec rest/ CLEAN & [...]

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