CH Reynolds CrossFit 4/24

SKILL FOCUS

Double Unders

WOD

For 20 minutes, complete the following…

Odd Minute – 10 Pull-Ups

Even Minute – 10 Burpee Box Jumps

We are..

CH Reynolds CrossFit 4/23

SKILL FOCUS

Double Unders

WOD

Complete the following for time…

5 Rounds

  • 15 – Push Press (95/65)
  • 30 – Double Unders

We are…

CH Reynolds CrossFit 4/21

SKILL FOCUS

Double Unders

WOD

EMOM for 10 Minutes

2 Hang Squat Cleans 

Followed by…

1st Minute – 20 KB Swings

2nd Minute – 15 Burpees

3rd Minute – 25 KB Swings

4th Minute – 20 Burpees

5th Minute - AMRAP KB SWINGS

6th Minute - AMRAP BURPEES

CH Reynolds CrossFit 4/17

SKILL FOCUS

Knees to Elbow

WOD

2 Deadlifts (90% of 1RM)

Every 1:30 for 15 Minutes

Followed by…

AMRAP 5 Minutes

  • 5 – K2E
  • 10 – KB Swings

CH Reynolds CrossFit 4/16

SKILL FOCUS

(Hang) Power Snatch

WOD 

5 x 3

  • Hang Power Snatch
  • Below the Knee Snatch
  • Power Snatch

Followed by…

3 Rounds 

  • 7 – Power Snatches (95/65)
  • 7 – Box Jumps
  • 7 – Burpees

Rest 2 Minutes after each round

We are…

 

CH Reynolds CrossFit 4/15

SKILL FOCUS

Kipping Pull-Up

WOD

In teams of 2, complete the following:

50-40-30-20-10 (each) (20/14)

Wall Balls

15-12-9-6-3 (each)

DB Snatches

800M Run with the MedBall

CH Reynolds CrossFit 4/9

SKILL FOCUS

  • Kip
  • Push Jerk

WOD

5×3

Push Jerks

Followed by…

For time:

  • 12 Shoulder Press, 95/53 lbs
  • Run, 400 m
  • 12 Push Press, 95/53 lbs
  • Run, 200 m 12
  • Push Jerks, 95/53 lbs
  • Run, 100 m

1, 2, 3 CrossFit…

CH Reynolds CrossFit Tuesday 4/7

SKILL FOCUS

Hang Squat Clean

WOD

20 Minutes to work up to a Heavy Hang Squat Clean

Followed by…

Complete the following for time…

  • 50 DB Snatches
  • 50 Double Unders 
  • 50 Wall Balls
  • 50 Double Unders
  • 50 Push-Ups
  • 50 Double Unders

CH Reynolds CrossFit 4/3

SKILL FOCUS

  • Kip
  • Power Snatch

WOD

15 minutes to work up to a Heavy Power Snatch

Followed by…

Isabel

30 Power Snatches for Time (135/95)

We are…

 

CH Reynolds CrossFit 4/2

WOD

Complete the following for time…

  • 25 – Pull-Ups
  • 50 – Deadlifts (135/95)
  • 50 – Push-Ups
  • 50 – Box Jumps (24/20)
  • 50 – Sit-Ups
  • 50 – KB Swings (1.5/1)
  • 25 – Pull-Ups

The 2014 CrossFit Open is officially over and what can I say…YOU ALL DID AN AMAZING JOB! I am extremely proud of all of your achievements this past five weeks. You have trained hard for the past year and you really strutted your stuff to the fullest. There is so much more that we will accomplish as a group. Way to represent CH! #wearechrmilpitas

We are…

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