10/25/2014

Conditioning
With a partner:
40-30-20-10
Box Jump Overs (24/20)
Sit Ups
Wall Balls (20/14)
Burpees

10/24/2014

Strength
Power Clean + Push Jerk
Work up to Heavy Single

Conditioning
For Time:
10-8-6-4-2 Clean and Jerk (135/95)
2 Rounds of “Cindy” after each set (5 Pull Ups, 10 Push Ups, 15 Air Squats)

10/23/2014

Schedule Update
There will not be AM Open Gym Thursday morning. There will still be Open Gym from 5pm – 7:30pm.

10/22/2014

Strength
Snatch Balance/Overhead Squat
Work to a heavy single

Adv: Squat Snatch
5-5-5-3-3-2-2-1-1

Conditioning
For Time
15 Power Snatches (95/65)
90 Double Unders
12 Power Snatches (115/80)
60 Double Unders
9 Power Snatches (135/95)
30 Double Unders
6 Power Snatches (155/105)

10/21/2014

Skill
3 Rounds Not For Time
30 Air Squats
5-15 Toes to Bar
10 KBS (70/53)

Conditioning
20m EMOM
Even: 15 Cal Row
Odd: 10 Ring Dips

10/20/2014

Strength
Front Squat
5×5 @ 70%

Conditioning
4 Rounds
400m Run
Max Unbroken Pull Ups (Adv: C2B)

If you are doing Ring Rows, make sure you set your feet forward enough to make the movement difficult.

10/18/2014

10am Conditioning
With a partner:
1 Lap Slam Ball run (30/20)
then
3 Rounds
30 Wall Balls (20/14)
30 KB Snatches (53/35)
30 Burpees
130m Buddy Carry
then
1 Lap Slam Ball run (30/20)

The workout above is the first ever partner WOD done at CrossFit Brave, completed on 11/24/2012. Grab a buddy and have fun!

10/17/2014

Strength
Split Jerk
Heavy double for the day

Conditioning
3 Rounds
500m Row
30 Box Jumps (24/20)
20 Push Press (115/75)

Extra
Back Squat
10×3 Across (80-85%)

10/15/2014

Strength
Power Clean
Establish 1RM

Conditioning
21-15-9
Power Clean (155/105)
Bar Facing Burpees

Extra
Back Squat
8×4 @ 80%

10/14/2014

Skill
Handstands/Handstand Walking
10 minutes skill practice

Conditioning
1. 3 Rounds
10 KB Push Press (53/35)
10 Box Jump (30/24)

10m Rest

2. For Time:
100-80-60-40-20 Double Unders
25-20-15-10-5 Sit Ups