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WORKOUT OF THE DAY​

Get StARTED

Mon 02MAR15

2/28/2015

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LIFT / SKILL
E3MOM @ 15'
3 Position Power Clean (1-HH, 1-LH, 1-Ground) - Build To Heavy
5-10 Kip Swings or 20-30" Active Hang 

WOD
21-15-9  
Front Squat (95/75 - 75/55) Must Clean bar from Floor
Burpee Over Bar





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Sat 28FEB15 Open Day 

2/28/2015

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Sat 28FEB15

2/27/2015

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LIFT / SKILL
Review All Workout Movements
T2B
Deadlift 
Power Snatch
Clean n Jerk

WOD (RX)
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
+
15.1A
1-rep-max clean and jerk
6-minute time cap



WOD (Scaled per CrossFit HQ)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
+

(15.1A Same as above)
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Friday 27FEB15

2/25/2015

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LIFT/SKILL
5' work - Dumbbell Squat Clean 
5' work - Dumbbell Snatch 


PARTNER WODs
A)
5'  Alternating Dumbbell Snatch Ladder 12/15/20/25/30lbs 
P-1 does 1 rep/side,  P-2 does 1 rep/side / P-1 Does 2 reps/side, P-2 does 2 reps/side. etc.

Rest 2 Minutes


B)

5' Man-Maker ladder 12/15/20/25/30lbs
(follow same format as above)
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Thursday February 26th, 2015

2/25/2015

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LIFT / SKILL
Behind Neck Push-Jerk
Build to tough Triple in 8'

WOD
"Unbroken Focus"
20 UB Wall Ball @6/10/14/20#
20 UB KB Swings @ 53/35/26#
20 UB Box Jumps @ 24"/18"/12'' S/D
Rest 2 min 
x 3 rounds
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February 25th, 2015

2/24/2015

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LIFT / SKILL
E3MOM@15'
Back Squat
5-5-5-5-5 Build to +5-10lbs from last week
+
EMOM@15'
5 Rounds
Min 1 - Pistol Squat 3-5/Side
Min 2 - Strict Chin-Ups (Reverse Grip) 4-6 reps
Min 3- HSPU x 3-5 or Hand Stand Practice or Headstand Practice





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Tuesday Feb 24, 2015

2/23/2015

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LIFT/SKILL
Double-Unders
On a  running 6 Minute Clock build to Max Unbroken Double Unders
*** Rest 10-20 seconds after each run of 10 or more un broken ****


WORKOUT OF THE DAY


"2,222"
For time complete
2K Row
200 Double Unders (S: 600 singles)
22 Burpees



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Monday Feb 23, 2015

2/22/2015

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Lift / Skill
E3MOM @ 12'
4 x 5 Deadlifts (work on Mix Grip)
Build to add 5-10lbs from last week
*** While resting work on dead-hang, Kip-swing or pull-up 5-10 ***

WOD
5 rounds 
10 box jumps 24/20 
10 push ups 
10 Kettlebell swings 53/35

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Fond Farewells

2/20/2015

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The Kraken Team hopes to see you all this evening at Hattie's Hat to wish a farewell to Richard as he leaves our team.
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Sat February 21st, 2015

2/20/2015

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2014 CrossFit Open WORKOUT 14.4 - "Kraken Style"


4 Minutes Per Station - Complete the following and rest for remainder of time
60-calorie row 
50 toes-to-bars (S: Hanging Leg/Knee Raise)
40 wall-ball shots, Rx: 20 lb. to 10-foot target / 14lb to 9-foot target
30 cleans Rx: 135/95 
20 muscle-ups (S: 20 Pull-ups or Ring Rows + 20 Ring Dips)


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