WOD'S Week of December 29th 2014 - CrossFit Gym in Northern Kentucky

Monday
:: Back squat technique tips with crossfit coach Brian English ::
Back squat technique tips

Strength
Back Squat
10RM
WOD
20 Back Squats 155/105
Run 1 Lap
20 Back Squats

Tuesday
CrossFit - Kelly Starrett and Carl Paoli discuss the 2010 Games push-up
CrossFit - Kelly Starrett and Carl Paoli discuss the 2010 Games push-up

OLY
In 10 min build to a heavy of
1 Power Snatch + 1 Snatch + 1 OHS
rest 2 min
then in 10 min build to a heavy of
1 Power Clean + 1 Hang Clean + 1 Jerk
WOD
3 rounds for time
15 Chest to Bars
15 KB Swings 70/53
15 Pushups
Wednesday
Pallof Press
Pallof Press

Core
A1) Barbell Rollouts
8-8-8
A2) Pallof Press/side
8-8-8
WOD
50 Deadlifts 225/155
50 Pushups
50 Pullups
100 Squats
Thursday - NO CLASSES
Quick Rowing Tips with Jason Khalipa
Quick Rowing Tips with Jason Khalipa

Skill
Straight Leg Toes to Bar
Rowing Efficiency
WOD: For Quality
21-15-9
Inch Worms
Calorie Row
Wall Balls

Friday
How to do a Muscle Up on the Gymnastic Rings
How to do a Muscle Up on the Gymnastic Rings

Oly
Snatch EMOM
0:00 - 2:59-60-65% x 3 Low Hang Snatch
rest 1 min
4:00-7:59- 70-80% x 2 Low Hang Snatch
rest 1 min
9:00- 11:5980-85% x1 Snatch

WOD
3 Rounds for Time
5 Muscle Ups
20 Alt Kettlebell Snatch 53/35
30 Alt Pistols
or
5 Rounds for time
400m Row
40 Double Unders
10 Pullups
Saturday
COMP CLASS ATNOON
Partner WOD
50 Wall Balls - Wall Sit
50 Pullups - Plank
50 KB Swings - Situps
50 Box Jumps - Hollow Hold
50 Calorie Row - Leg Lifts
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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