Thursday 9/18/14

Strength:
EOMOM for 12 mins
Even-Bench Press, 5 reps
Odd-Strict Pull up (3-6 reps)

WOD:
EMOM for 5 minutes-
5 cleans (use 60% from 9/5 or 9/9)
20 DUs

Beginners:
AMRAP in 5 minutes:
5 hang power cleans
10 lateral hops


Wednesday 9/17/14

Skill:
Clean work-
Front Squat 2×10 unloaded, or very light
Tall cleans 4×2, very light
Hang “squat” clean 4×2, ascending
“Squat” clean 4×1, heavy singles
Clean pulls 3×1, heavy

WOD:
Tabata interval, 3 rds
TTB
side plank, R
side plank, L
hollow
superman
rest 30 secs


Tuesday 9/16/14

Skill:
a) rope climb practice

b) 5 min EMOM, 6 push ups (difficult variation-ring, deficit, one arm progressions etc)

WOD:
For time-
30 calorie row
30 burpees
30 wall balls 20/14
30 KBS 24/20
30 push presses 95/65
30 pull ups

Beginners:
2 rounds
10 calorie row
10 burpees
10 wall balls
10 KBS
10 push presses
10 ring rows

Comp:
For time-
30 calorie row
30 burpees to 6″
30 wall balls 25/20
30 OHKBS 24/20
30 push presses 115/75
30 pull ups


Monday 9/15/14

A great weekend at CrossFit Ephrata competing to raise funds for the TNT Youth Ministry.  CFU came in force and we have a lot to be proud of!  A huge thanks to all who came out to root us on and keep us focused!  You all are the best cheerleaders!!



Skill/Strength:
a) OHSQs 4×5
b) Snatch: 3×2 hang “squat” snatch
4×2 full snatch

WOD:
AMRAP in 9 minutes-
2 Curtis P 115/75
8 step ups
200m run

Comp:
AMRAP in 9 minutes-
2 Curtis P 135/95
8 box jumps
200m run

 


Saturday WOD and Cheerleaders needed

Busy day today!!  We have the 9am Beginners WOD, 10am WOD then a handful of our athletes are competing over at CF Ephrata’s TNT fundraiser throwdown.  If you don’t have plans this afternoon swing by 505 Alexander Drive, Ephrata from 2-6pm to cheer them on!  Always a fun time!

9am:

Strength:
Thrusters 5×4

WOD:
Run 400m
21 KBS, 15 pull ups
Run 400m
18 KBS, 12 pull ups
Run 400m
15 KBS, 9 pull ups
(runs may be scaled to 200 as needed)

10am WOD:

“Frelen”
400m Run
21 thrusters
21 OHKBS
21 pull ups
400m Run
15 thrusters
15 OHKBS
15 pull ups
400m Run
9 thrusters
9 OHKBS
9 pull ups

If you want to make this a partner WOD:
Relay 800m runs into 200′s and complete shared reps of 36, 24, 16


Thursday 9/11/14

Skill:

a) Pull to inversion, 10 attempts

b) TGU, for max weight, 10 attempts (5 per arm)

WOD:
8 min AMRAP-
5 OHSQs 95/65
10 bar facing burpees
20 DUs


Wednesday 9/10/14

Skill:
a) handstands-wall & wall facing

b) Ring/box dips: 6x variable reps

WOD:
3 rds for reps-
45 on/15 off
Box jumps 24/20″
KBS 24/20 kg
TTB
Row (cals)
Rest

Comp:
Stay on the full minute