October 2nd: GOAT retest day!!

Warm up:

2 times:

400 m run/500 m row

15 push ups

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

It's finally October 2nd! 

It's time to re-test yourself and see how much you've improved! Post your GOAT and improvement to the comments!

WOD

15 minute AMRAP 

250 m row

25 push ups

Wednesday September 25:

Warm up:

500 m row/400 m run

Burgener Warm up

15 squat cleans with PVC/15# bar

15 push ups

15 box jumps

Skill Work:

15-20 minutes to work on your GOAT

We will retest goats on October 2nd. Be sure to record your progress!

WOD:

15 minute AMRAP

6 squat cleans (155/105) (135/95) (115/75)

12 push ups

18 box jumps (24/20) (20/18)

Tuesday Sept 17th: A dozen of this, a dozen of that

Warm up

500 m row/400 m run

15 air squats

15 front squats with PVC/15# bar

15 pull ups

15 burpees

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD 

12 minute AMRAP:

12 front squats (135/95) (115/75) (95/55)

12 pull ups

12 burpees

September 10, 2013: Squats and Goats

14 September's Saturday class will be canceled in order to allow for rehearsal for the competition on 21 September. Rehearsal will be at 0900 at Harker Heights High School field. If you are volunteering for the competition, park in the high school parking lot and walk down to the field. 

Warm up:

500 m row/400 m run

15 air squats

15 back squats with 15# bar

15 back squats with 30/45# bar

15 deadlifts with 30/45# bar 

15 OHS with PVC/15# bar

Strength: 

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD:

21-15-9

Deadlifts (225/135) (205/115) (185/95)

Overhead Squats (135/95) (115/75) (95/55) 

Remember we have limited barbells. Plan on changing your weights between movements or partner with someone of equal ability. 

Wednesday Sept. 4th: T-Rex hates wall balls

Warm Up

2 rounds:

500 m row/400 m run

15 air squats

15 wall balls

15 pull ups

15-20 minute Goat work: 

What's your Goat? 

(Click HERE for a great explanation of a Goat)

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 3 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved! 

WOD

50-35-20

Wall balls (target: 10 ft/9 ft) (20/14)

Pull ups

May 2nd

It's Body Weight Time!

Warm Up

-Basic Warm up on the board

-10min to work on your goat. 

Whats a Goat? 

Goats are stubborn animals, sometimes you just don't want to deal with them, like your weakness in CrossFit. 

Work those Weakness, it can be anything from running, muscle ups, pull ups, rope climb, box jumps, etc..

WOD:
5 Rounds for Time
400m Run
25x Push Ups
25x Air Squats