Cleans, Pull-ups, Double Unders

WOD
NorCal warmup
Row 1000m easy
Burgener

Strength
3x5 deadlift, 65-75-85% of max

AMRAP 12 min:

5 Clean @ 50%
10 pull-up
15 double unders

MWOD
Couch
Banded shoulders

KW: 3 + 15
CW: 2+ 24

Sent from my iPhone

Some others that I don't have pictures for...

September 12

No WOD pictures, so here's one of my Mom's flowers.

Warmup: 

• Crossfit, Burgener

Skill: 

• Review Clean, jumprope, dip as needed.

Strength: 

• 2RM Clean

WOD:AMRAP 12 minutes:

• 10 double-unders or 30 single-unders
• 5 Cleans @ 65%
• 3 ring dips

MWOD

• Banded squat, sink stretch

September 25

Kirsten in recovery mode.  Don't get your fingers too close!

Warmup: 

• NorCal.

Skill:

• Clean
• Forward roll
• Wall climb

WOD:5 rounds for time:

• 3 forward rolls
• 5 wall climbs
• 7 toe to bar
• 9 box jumps, 20"

MWOD: 

• Couch, banded shoulders

There. That's caught up enough.

Catching up: October 6 - 14

WARNING: LONG POST

October 14: Chipper

Julie in the bottom of the squat, working on her Starting Strength progression.

Warmup:

• Gym 2
• Burgener WU

Strength:

• Back Squat 3RM

WOD

• Run 800m
• 30 box jumps 24"
• 25 deads 225/155
• 20 sit-ups, butterfly style
• 15 double unders
• 10 pull-ups
• 800m run

MWOD

• Hamstrings
• Calves

October 12: Snatch, Wallball, Burpees.

Kirsten at the end of the WOD

Warmup: 

• Gym 1

Strength:  

• 3RM Press

WOD:5 rounds:

• 3 Snatches @ 50%
• 5 Wallballs
• 7 Burpees

MWOD

• Roll out Achilles and hams
• Lumbar and thoracic spine

October 6: CFW Saturday

The gang having a Paleo potluck after the Saturday WOD.
WOD
While one person rows 200m, the other partner works on a 15 minute AMRAP of:

• Push-ups
• Sit-ups 
• KB Swings
• DB Thrusters
• Pull-ups

(Sorry, the numbers escape me.)

After 200m rowed, partners switch, AMRAP'ing where the other partner left off.

Scores: 1. Rounds and reps;  2. Total meters rowed.

Gymnastic Volume