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Yakima’s CrossFit Reformation 12.03.13


Yakima’s CrossFit Reformation 12.03.13

General Fitness 

Prep Work
50Ft Broad jump
10 Mountain Climbers
3 Wall Walks (nose to wall)

5Rds Of
:30 sprint for calories-Rower or Air-dyne
Partner up with somebody this should be a quick transition, Score can be total or divided you choose.
3 Min rest

8 Min EMOM
10 American swings
Hollow Hold
*The Goal for this workout should be to keep the same time of hollow hold accumulated for all 8 min

ACC work
Pull up challenge continues

Pretzel Stretch
General warm up


Prep Work/Skill
3 Rds not for time

Muscle-Up x 3-7 reps Or muscle up Transition drills
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps
* Here is a Link to Carl Paoli’s muscle up transition

Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes in between sets

Six sets of:
Halting Clean Deadlift 1-2 seconds + High Hang Clean
Rest 2 minutes in between set

3 rds for time
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

Cool Down
Roll out them IT’s

***Competitive and General please post results to the “Leave a Reply Section”***

12 Responses

  1. T

    Prep work was humbling. nose to wall was pushing my shoulders in mobility and T2b only got up to plank position.
    Oly- focused on technique 35# bar, 45#, 55# 3xs. DL 55#, 65#, 75#, 75#
    Comp WOD 5:27, 4:33, 5:09. Double unders where difficult to get a rhythm and frustrated me.

  2. BG

    Almost didn’t make it this morning but sure glad that I did.
    WOD: I used the 35KB cause the girls used all the 44 KB lol 🙂 did fluter kicks about 22-20 seconds each round.
    66 calories on the 5 rounds of bike

  3. Susana Ramos

    4 sets snatches: 65, 75, 75, 85
    6 sets of high cleans: 75, worked on left elbow flexablity.
    3rds for time of 500m row, 50 DU, 15 HSPU. Did all DU, used box for HSPU. Time: 27:14

  4. Will Bradford

    75 cal on the air dyne sprint
    44lb KB American swing
    15 sec average hollow hold
    Wall walks were interesting to say the least lol but first time doing them!!!

  5. MR

    Prep work:
    4 muscle ups each round, feeling the extra lbs on this, but will get back to higher numbers.
    60 sec for each round nose to wall
    strict toes to bar, 8 for each round… that was a train wreck… need work.

    SB, did 135, 155 failed my 2nd rep, 155 got all 3, 165 or 160 can’t remember.

    Halting dead lift+ high hang worked up to 265, missed my first attempt at 165(kind of funny). I think this was a PR for vertical high hang


    Best I’ve felt on the rower in a while.
    Times off the rower i think were
    Doubles unders were a little off today.
    HSPU were unbroken every round. did them on a 35lb plate to switch things up.

    total time was 16:47 i think.

    Liking the volume don’t feel that beat up yet, but i have a feeling its coming. Do a lot of foam rolling during the day. Think its been helping.

  6. Chela

    Cleans 60,70,75,80,85,90
    WOD time 23:03 had to scale to single jump rope, 2 sets HSPU w 2 mats but did KB push press w 26lbs (coach B said 18lbs were too
    Easy) on last round.

  7. Sarah H.

    Muscle-up’s “mermaid on a band” roll’en it! Try’ed several times and kinda sorta got up- no full completes. Nose to wall- 30 sec.’s first one and about 10 sec. second, next try 30 sec. first one, 20 sec, second. No toes to bar – knees to chest- 3 rounds of 10. Balance- 2 rounds-35 lbs. and 2 rounds 55 lbs. dropped the last one. Hanger’s – 3 rep’s- 55 lbs. and 3- 65 lbs. working on elbows up and when it hangs to keep it high and not hang to mid. WOD- first one- 5:00 min’s- feet on box for hand stand push ups and then switched to KB sit press-ups. second- 4:30 min’s and third 4:20 min’s. NO double unders- 100 singles X3. Thank You Coach -B- for rolling out my calfs!

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