9/15/2014

Skill: Overhead Squat

10 Minute EMOTM

5 OHS

5 Ab Mat Sit Ups

9/12/14

Great job today everyone! Good luck football, volleyball and cross country.

Great job today everyone! Good luck football, volleyball and cross country.

Skill: Med Ball Clean

WOD

5 Rounds for time

10 KB Swings
10 KTE or TTB
10 Med Ball Cleans

9/11/2014

Skill: Deadlift/Sumo Deadlift High Pull

Then:
12 Minute EMOTM (Light weight, working on good mechanics today)

Odd Minute
5 Deadlift

Even Minute
5 SDHP

 

CrossFit Endurance Team (XC)

Long Interval

3×1 Mile Repeats. Hold pace within 15 seconds each.

 

9/9/2014

Block Day WOD

7th Period Tuesday/8th period Wednesday

Skill: 

Strict Press

Push Press

Push Jerk

Then: 

10 Minute EMOTM

3 Push Press

3 Push Ups

Then:

12 Minute AMRAP

25 Double Unders or 75 Singles

12 Air Squats

8 Sit Ups

6 Push Press

Cash Out: 

50 Dead Bugs

50 Bus Drivers

 

 

9/8 results…game on 7th vs. 8th!

image

9/8/2014

Baseline Testing

For time:

400 m. Run

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Great job everyone on the first Team WOD of the school year!

Great job everyone on the first Team WOD of the school year!

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