Friday 13, July 2012

Skill: By this point we should be prepared for a few rounds of some solid strength.

Strength:
3x AMRAP

Metcon:

"Griffi"

2x
400m run
200m run b

Thursday 12, July 2012

Skill:

Strict pull ups

Strength:

Snatch grip dead lifts
5-5-5-5-5

Metcon:

"Jackie"

1000m row
30 thrusters
30 pull ups

Wednesday 11, July 2012

Skill:

Strict pull ups

Strength:

Over head squats
3-3-3-3-3

Metcon:

3x
100 double unders
50 kb swings 32/24kg
25 goblet squats

Tuesday 10, July 2012

HAPPY BIRTHDAY COACH JASON!!!!

Skill:

3 x AMRAP strict pull ups - see Monday for specific instructions

Strength:

Strict press

3-3-3-3-3

Metcon:

Every minute on the minute for 12 mins

50m Sprint
5 deadlifts 75% of 5 rep max
3 burpees

Monday 9, July 2012

Skill:

3x AMRAP strict pull ups
*** if you can do 3-4 strict non assisted KEEP IT UP
*** if you can do 7 or more add light weight
*** if you use a band there is NO kip, if the band your using allows you to get 7 or more, drop to a smaller band!

Strength:

Back squats
5-5-5-5-5

Metcon:

3x
40 push press 30/20kg
30 air squats
20 ring dips
10 double unders

Saturday 7, July 2012

Today we have a choice of workouts.

WOD #1

3x

25 kb swings - 32/24kg
50 double unders
25 toes 2 bar
50 double unders
25 supermans 5/2.5kg in hands
50 double unders
25 burpees
50 double unders


WOD #2

25 min AMRAP

200m medicine ball carry
Monkey climb one end of cage to the other
Box obstacle course
10 kb swings AHAP
10 burpees

Friday 6, July 2012

Putting that skill work to use today!

Strength:

Front squats
3-3-3-3-3

Metcon:

12 min AMRAP

30 hollow rocks
20 box jumps 24/20in
10 push press 60/40kg

Holy cow, my shoulders are shot after this week.

Amanda WOD!

On Saturday July 21 BattleBorn CrossFit will be hosting the Amanda Miller memorial WOD to represent a great person and an indomitable spirit!  This is a great way to get involved in the CrossFit community in Reno as well.  Affiliates from all over the area will be representing their respective boxes and contributing to the all around good time that is to be had.

The story:

Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later.

In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.

This single-wod, online competition allows athletes to train for and compete in a workout that raises awareness of cancer in children, and to attack a workout that is difficult and extremely challenging, with the same fight, tenacity and determination that Amanda Miller brought to everything she did.

Registration Fee: $20.00 for all competitors and participants. No pledges or fundraising required. Just register, and prepare to crush the wod on July 21, 2012!

www.amandawod.com to register

There will be a Paleo potluck to follow and the WOD will be as follows:

Rx:
9-7-5
Muscle Ups
Snatch 135#/95#

Scaled:
9-7-5
C2B Pull-Ups
Snatch 115#/75#