10212013-10272013

Monday
STRENGTH/SKILL
Snatch 5×5
OHS 5×5

WOD
3 Rounds:
10 KB Snatch + OH Lunge Right Arm
10 KB Snatch + OH Lunge Left Arm
20 Box Jumps

FINISHER
2 x 10 GHD Sit-ups/Back Ext.

Tuesday
STRENGTH/SKILL
DL 5 x 5
5 x 5 T2B

WOD
21-15-9
DL @ 185/135#
Ring Push-up

2 minute rest

21-15-9
Front Squat @ 135/115#
Pull-up

FINISHER
Tabata Reverse Plank

Wednesday
STRENGTH/ SKILL
Back Squat 5 x 5
Push Press 5 x 5

WOD
Tabata Row
Tabata Wallball
Tabata DU
Tabata Ball Slam

Thursday
STRENGTH/SKILL
Clean 5 x 5
Front Squat 5 x 5

WOD
3 Rounds:
10 Squat Cleans @135/95#
50 DU

Friday
STRENGTH/SKILL
OTM Thruster Ladder
Men start at 95#, Women start at 65#
Add 10# every minute

WOD
10 minute AMRAP
“Cindy”
5 pull-ups
10 push-ups
15 squats

Or

10 minute AMRAP
“Mary”
5 HSPU
10 Pistols
15 pull-ups

Saturday WOD
“Fight Gone Bad”
3 or 5 Rounds of:
Wallball
SDHP
Box Jump
Push Press
Row
1 minute at each station

Sunday WOD
Partner WOD:
Together complete:
100 pull-ups while partner squat holds
100 push-ups while partner holds plate OH
100 Plate Sit-ups while partner planks
100 Goblet Squats while partner DU’s

“Rankel”

Sunday Funday at CrossFit La Crosse!

CrossFit Hero WOD “Rankel”

20 minute AMRAP

6 Deadlifts @ 225/185#

7 Burpee Pullups

10 Kettlebell Swings @ 43/35#

200m run

Great work everyone and congrats to the newbies on their first CrossFit workout!
Props to Zach who completed 7 rounds Rx’d. Solid effort.

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Selene and Peter threw down after class. Thanks to Ren for sticking around to cheer us on and shoot some video!

The Bear Complex

Skill
The Bear Complex:
10 reps of-
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

Strength
5 x 5 DL

WOD
12 minute AMRAP
**Unbroken set of:
5 DL
5 HPC
5 Push Press
5 Back Squat
Followed by a 400m run
**If no UB set, 5 burpee penalty!

Finisher
All Out 1000m Row