Sweat Factory CrossFit WOD Blog

WEDNESDAY 09/18/13

SKILL

RUN 400M EVERY 4 MINUTES X 4

(just like EMOM work out,

Run 400M every 4 minutes, 4 times)

go over technique for snatch

and overhead squat

WOD:

3 RFT
15 Power snatch 75/55
15 Overhead squat 75/55

Tuesday 09/17/13

TUESDAY 9/17

SKILL:

BACK SQUAT

5 x 5 add weight each set. Your 4th and 5th set should be hard and heavy.

RTG: 15 min to work up to 1 rep max on Bear Complex

WOD:

Reps-10-9-8-7-6-5-4-3-2-1
Push Press

RTG 135/95 RX 115/75

Reps-1-2-3-4-5-6-7-8-9-10
Box Jump

RTG 30/24 RX 24/20

Benchmark Monday 09/16/13

SKILL:

BENCH PRESS

5 x 5 add weight every round, the 4th and 5th set should be hard

Cindy
AMRAP in 20 minutes:

5 Pullups
10 Pushups
15 Air Squats

Friday 09/13/13

SKILL

BACK SQUATS

WORK UP TO 3 REP MAX

4 x 3

WOD

7 MIN AMRAP

7 OVERHEAD SQUATS RTG 115/85 RX 95/65

7 BOX JUMPS RTG 30/24 RX 24/20

Thursday 9/12/13

THURSDAY 9/12/13

SKILL

TEMPO RUN

3 x 100M @ 50% 8 x 50M @ 75%

WOD:

EMOM (every minute on the minute)

5 BURPEES

5 PULL UPS

( add 1 rep to one exercise each minute, you pick which one)

343 HERO WOD-Always Remember 9/11/13

WEDNESDAY 9/11/13

SKILL

TECHNIQUES FOR ALL LIFTS

WOD

343 9/11 HERO WOD

9-11-01 We will never forget

100 Deadlifts 145/115

100 Power Cleans 95/ 65

100 Ground to Overhead 65/35

43 Burpees

We remember, honor and show our respect to all of our HERO's past and present. Thank you to each and every one of you for what you do for us. This goes out to all of our Firefighter's, Emergency Medical Service Employees and Police.