not easier but stronger

WOD: Friday, 30 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Pillar I

Seal Rolls

Bridge & V-Up


If an exercise is too advanced, stick with last weeks easier version.



3 rounds keeping the same weight on the bar during the round

3 Press

3 Push Press

3 Push Jerk



CrossFit Disco

For time


Power Clean @ 75%/65% BW

Pull Ups


Scale 1:

Power Clean @ 65/55% BW

Pull Ups


Scale 2:

Hang Power Clean @ 40/30% BW

Ring Rows


Post your time and % of BW used for the Power Cleans.


Coaches Note:


Do 3 reps of Press followed by 3 reps of Push Press, followed by 3 reps of Push Jerk without putting the bar down. You may increase or decrease the weight between rounds.



Athletes can use whatever percentage of BW they think they can handle, the scaling options are just that….options.



0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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