January 30th 2013 WOD

Strength 
Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3
Loads will be based off January 9th numbers.

WOD
10 Minute Ladder
1 CTB Pull Up 1 KB Swing 32KG/24KG
2 CTB Pull Ups 2 KB Swings
3 CTB Pull Ups 3 KB Swings
Continue as high as you can in the time allotted.

Train Hard Train Smart

Scale (up/down) as needed.

January 29th 2013 WOD

Planks - Holds 

WOD
Tabata
Wall Balls
K2E
Push Ups
Double Unders

Train Hard Train Smart

Scale as (up/down) needed.

January 28th 2013 WOD

Front Squat 
5x5 Based off 1RM

WOD
50-40-30-20-10
Ball Slams 30#/20#
AM Sit Ups

Train Hard Train Smart

Scale (up/down) as needed.

January 25th 2013 WOD

Clean and Jerk
1-1-1-1-1

WOD 
Helen*
3 RFT:
400M Row
1.5/1 pood Kettlebell swing x 21
Pull-ups 12 reps

Train Hard Train Smart

Scale (up/down) as needed

January 24th 2013 WOD

Skill 

HR Push Ups
HSPU

Row 500:
35-25-15
Air Squats
HR Push Ups
T2B

Train Hard Train Smart

Scale (up/down) as needed.

January 23rd 2013 WOD

CrossFit Total
1 RM Back Squat
1 RM Press
1 RM Deadlift 

Take tonight and start thinking about what your loads will be for for tomorrow. Things will be much smoother if you have a plan. Also please read the article and watch the video below.

Train Hard Train Smart

Scale (up/down) as needed.

January 22nd 2013 WOD

Skill/Strength
Rope Climbs
Negatives
Weighted Chins

WOD
10 Rounds of:
10 Burpees
10 Pull Ups

Train Hard Train Smart

Scale (up/down) as needed

January 21st 2013 WOD

Snatch
1-1-1-1-1

WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 155/95
Box Jumps 24/20

Train Hard Train Smart

Scale (Up/Down) as needed.

January 18th 2013 WOD

Strength 
Power Clean 
3-3-3-3-3

EMOTM 12 Minutes
Odds - 10 HR Push Ups
Evens - 8 GTO with a plate 45#/35#

Friday Fun Day
30 Burpees for time

Train Hard Train Smart

Scale as needed.

January 17th 2013 WOD

Skill
Snatch 

WOD
"Karen"
150 Wall Balls for time 20#/14#

Train Hard Train Smart

Scale as needed.

January 16th 2013 WOD

Press 5-5-5
Push Press 5-5-5
Push Jerk 5-5-5
Loads will be based off of Jan 9th Press Series.

WOD
Row 750m followed by
2 Rounds
20 KB Swings 24/16
15 KB SDLHP 24/16
10 KB Goblet Squats 24/16

Train Hard Train Smart

Scale as needed.

January 15th 2013 WOD

Shoulder Maintenance 

Skill
10 Minutes Double Under Pratice

WOD
21 Minutes EMOTM
Minutes (1,4,7,10,13,16,19) - 4 Front Squats
Minutes (2,5,8,11,14,17,20) - 5 Bar Facing Burpees
Minutes (3,6,9,12,15,18,21) - 6 Wall Balls

Train Hard Train Smart

Scale as needed.

January 14th 2013 WOD

Bench Press
5x5
Load is based off of current 1RM.

WOD
5 RFT
5 Strict Pull Ups
10 Ball Slams 30/20
15 Single Arm KB Swings 24/16

Train Hard Train Smart

Scale as needed.

January 11th 2013 WOD

10 Minutes to work up to a heavy single Deadlift.

15 EMOTM 
Even Minutes 4 Deadlifts @ 80% of your heavy single.
Odd Minutes 6 Goblet Squats 32kg/24kg

Row 2K
or
100 Burpees for time.

Have a great Friday.

Train Hard Train Smart

Scale as needed.

January 10th 2013 WOD

Skill 
KB Snatches

35-25-15
Wall Balls 20#/14#
Sit Ups
Push Ups

Train Hard Train Smart

Scale as needed.

January 9th 2013 WOD

Strength 
Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3

All loads are based off of current 1RM.

WOD
7 Min Ascending Ladder:

1 Deadlift 115#/75#
1 Hang Power Clean 115#/75#
1 Front Squat 115#/75#

Followed by 2,2,2 and then 3,3,3 followed by 4,4,4 continuing as high as you can in 7 minutes.

Train Hard Train Smart

Scale as needed.

January 8th 2013 WOD

Skill 
Rowing

WOD
3 Rounds
1 Min ME Box Jumps 24"/20"
1 Min ME HSPU
1 Min ME Row for Cals
Rest 2 Minutes in between rounds.


Train Hard Train Smart

Scale as needed.

January 7th 2013 WOD

Front Squat 
2-2-2-2-2 
Load will be based off current 1RM Max.

WOD 3 RFT

10 Over Head Squat 95/65
20 Hang Power Clean 95/65
30 Bar Facing Burpees

Train Hard Train Smart

Scale as needed.

January 4th 2013 WOD

Clean and Jerk
EMOTM 8 Minutes 2 Reps at 70%

WOD

10 Burpees
20 Thrusters 65/95
30 Box Jumps 30"/24"
40 Cal Row

Train Hard Train Smart

Scale as needed.

January 3rd 2013 WOD

SKILL
3x20 Pistols
5x10 Ring Dips
100 Double Unders

WOD
Row 1000
then,
21-15-9
Pull-ups
Kettlebell swings (32kg/24kg)


Scale as needed.

Train Hard Train SMART!

January 2nd 2013 WOD

STRENGTH
OTM x 10
3 Front Squats

WOD
5 RFT
10 Hang power snatch (65#/45#)
10 T2B
10 Wall balls (20#/14#)

Scale as needed.

Train Hard Train SMART!

December 31st 2012 WOD

WOD
For time:
Jan 31 Jumping Pull-ups
Feb 28 Box Jumps (24"/20")
Mar 31 Sit-ups
Apr 30 Burpees
May 31 Air Squats
Jun 30 Kettlebell Swings (24kg/16kg)
Jul 31 SDLHP (24kg/16kg)
Aug 31 Power Clean (95#65#)
Sep 30 Push Press (95#/65#)
Oct 31 Front Squats (95#/65#)
Nov 30 Wall balls (20#/14#)
Dec 31 Med ball cleans (20#/14#)

365 reps for the New Year!!!

Scale as needed.

Train Hard Train SMART!

December 28th 2012 WOD

STRENGTH
Clean & Jerk
5x1

WOD
5 RFT
10 Push-ups
20 Lunges w/ plate
30 Dunders

Scale as needed.