Author Archives: Katy

WU: mobility

Skill: DU

WOD:
3 sets
AMRAP Pull Ups
rest 10 sec
Run 800 m
rest 3 min actively – same pace for each 800!

Post number of consecutive DUs, number of pull ups and time for each round.

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

WU: Gymnastics Day 1

WOD:
200 m run
10 push press 115/75
20 kbs 32/24
200 m run
8 push press
16 kbs
200 m run
6 push press
12 kbs
200 m run
4 push press
8 kbs
200 m run
2 push press
4 kbs

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Warm-up : CrossFit

1min AMRAP box jump
1min rest
1min AMRAP sit-ups
1min rest
1min AMRAP alternating (stationary) lunges
1min rest
X 4 rounds

Warm Up: Gymnastics day 2 (15 minutes)

Skill: Thruster practice (15 minutes)

WOD:
12 m AMRAP
7 burpees
20 double unders
7 CTB pull ups

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach CA

Warm Up: mobility 15 minutes

10 minute bridge progressions

OHS 1-1-1-1-1-1-1

-posted from Katy’s IPad using evil monkeys

Location:Karma CrossFit Manhattan Beach CA

Warm Up: Burgener

A. Power snatch – build to a tough double – not a 2RM (15 minutes)

B. EMOM power snatch x 7 TnG tough – 5 minutes – try to add weight per minute

C. HSPU – 50 for time

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach CA

Warm Up: plyometrics

Skill: skin the cats

Accumulate 3 minutes in a lever (10 m cut off)

WOD: 3RFT
30 wall balls 20/16
15 1 leg bj right
15 1 leg bj left

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Warm-up: gymnastic Day 2

5k run