WOD # 1 - Conditioning “Diane” For time: 21-15-9 Deadlift 100/70kg Strict handstand push-ups WOD # 2 – More Conditioning “Partner WOD” As many reps as possible in 5min Strict pull-ups *One partner works at a time.   ________________________________________________ Competition Training WOD (Optional) 4 RFT 500m row 15 GHD sit-ups 2014-08-04
‘BAIRD -  LEADING FROM THE FRONT’ For Max total reps: 600 m run in 2/3 min Then 3 rounds: 1 min Pull-Ups 1min Deadlifts 90kg/70kg 1 min Burpees 1 min rest * If you complete the run under the time cap (2 min for guys/3 min for girls) you can start your pull-ups. if you take longer
WOD # 1 - Strength Back squat  1-1-1-1-1-1-1 WOD # 2 - Conditioning For time: 400m Run 21 Kettlebell swings, 24/16 kg 400m Run 18 Kettlebell swings, 24/16 kg 400m Run 15 Kettlebell swings, 24/16 kg 400m Run 12 Kettlebell swings, 24/16 kg ________________________________________________ Competition Training WOD (Optional) EMOM: 2 Snatch 2014-08-01
WOD # 1 - Strength Press 5-5-5-5-5 WOD # 2 - Conditioning “Partner WOD” As many rounds as possible in 12 min: 7 strict pull-ups 7 DB Push press, 15/10 kg *One partner works at a time, completing 1 round before tagging their partner to start the next round ________________________________________________ Competition Training WOD (Optional) 4 RFT 3
WOD # 1 - Strength Clean and Jerk 1-1-1-1-1-1-1 WOD # 2 - Conditioning As many reps as possible in 6 min Double unders * At the start of each min including the first, run 100m ________________________________________________ Competition Training WOD (Optional) Pendlay row 12-12-12-12 2014-07-30
Hang snatch pull 5-5 Hang muscle snatch 4-4 Hang power Snatch 3-3 Snatch Balance 2-2 Snatch 1-1-1-1-1  
“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ________________________________________________ Competition Training WOD (Optional) 3 Rounds for time: 500m Row 12 Burpees 21 Box Jumps, 24/20″ 2014-07-29
WOD # 1 - Strength 6 rounds for load 5 Sumo Deadlift *Start each round exactly 2 min apart *Hold the same weight across all 6 sets WOD # 2 - Conditioning “13.2″ As many rounds as possible in 10min 5 Shoulder to overhead, 52.5/35 kg 10 Deadlift, 52.5/35 kg 15 Box jumps, 24″/20”   ________________________________________________ Competition Training WOD
“Partner WOD” 8 minutes to complete: 1 mile Run (switch every 400m) In the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) Then at the 8 minute mark start: 10 minutes to complete:  1 mile Run (switch every 400m), In the remaining time complete AMRAP Plate Ground to Overhead, 20/10kg (one
    Well actually looking cool is just a bonus there are some very real benefits to to a CrossFitter getting some weightlifting shoes. What do they actually do for you? The raised heel is designed to put you in a better position for your squat. You will be able to squat deeper and stay
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