Bandit CrossFit WOD–Wednesday, October 22, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.StrengthWarm up to your first set. When you start the first set, do the following sets every 60 seconds.3.1: Front Squat (1x5 @ 60%)3.2:…

OCR/ Ninja

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Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: Metcon (No Measure)1 round: 500m row 20 air squats 10 inchworms (no push up) 10 pass throughs 10 dislocates (each way)Strength2: Metcon (No Measure)1-2-3-4-5-4-2-2-2: strict pullups pushupsSkill3: Metcon (No Measure)10:00-15:00 to practice spear/ kippingConditioning4: Metcon (Time)3 rounds: 200m sandbag carry 10 sandbag over the…

Bandit CrossFit WOD–Tuesday, October 21, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Clean Warm up (No Measure)Strength/Skill3: Metcon (Time)3 Rounds: 12 Alt Double KB Front Rack Step Up (53/35, 20″), 200m run Level 4, do 4 rounds, run 400 meters, ladies use 16" boxConditioning4: Metcon (3 Rounds for time)3 Rounds: 30…

Bandit CrossFit WOD–Monday, October 20, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.3: Metcon (No Measure)Banded squats (band just above knees) 3x10, with sling shot Tempo 25x1WeightliftingDo the following sets every 60 seconds.4.1: High Bar Back…

Bandit CrossFit WOD–Friday, October 17, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Max Double Under in 1 Minute (AMRAP - Reps)3: Reverse Hypers (3x12, HAP)4: Metcon (No Measure)As you work in and out of the reverse hyper, foam roll your quads, IT bands, and hamstrings.WeightliftingIt is very important that you respect the time…

Bandit CrossFit WOD–Thursday, October 16, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: Metcon (No Measure)Spend 15-20 minutes of class practicing rope climbs. Rope climb tutorial videos: Jason Khalipa: https://www.youtube.com/watch?v=AD0uO7JGdZU Carl Paoli: https://www.youtube.com/watch?v=X-o7rYMAi8M Laurie Galassi: https://www.youtube.com/watch?v=uKGy8EsN0VIConditioning3: Metcon (AMRAP - Rounds and Reps)20 minute AMRAP 200 meter run 100 meter farmer carry 70/53…

Bandit CrossFit WOD–Wednesday, October 15, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.3: Jumping Squats (3x10, with 45/35# bar, rest 60 seconds)https://www.youtube.com/watch?v=yvUrtV6AJKsStrength4: Front Squat (Every 90 seconds x4, 2 reps @ 85%)Conditioning5: Air Dyne / Assault…

OCR/ Ninja

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Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: General Crossfit Warmup (No Measure)3 rounds- 10-15 reps each: Samson stretch (:15-:30) Overhead squat with PVC Sit ups Good Morning with PVC Pull ups DipsSkill2: Metcon (No Measure)15:00 to work on peg board/ kippingConditioning3: Metcon (AMRAP - Rounds and Reps)30:00 AMRAP: 400m run tractor…