WOD

Tuesday, Aug 13, 2013

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Strength: Bench Press: 8,6,6 @ 70, 75, 80%

5 Min AMRAP

4 Turkish Get-Ups (2/arm)

20 Double Unders

Rest 1 Min

 5 Min AMRAP

10 Seated single arm DB press (5/arm)

100M Row

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Monday, Aug 12, 2013

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“Angie” completed in teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Teams must complete all reps for each exercise before moving on to the next.  One partner works at a time.  No more than 10 reps per person before switching.

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Friday, Aug 9, 2013

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“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs/rope climbs/cargo net climbs
7 Toes to bar
9 Box jumps (30/24)

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Thursday, Aug 8, 2013

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Three rounds for time of:
15 Hang power cleans (135/95)
15 Burpee Tuck Jumps

Rest 3 Minutes

Then: 1000m Row for time

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Wednesday, Aug 7, 2013

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Strength: Deadlift: 8,6,6 @ 70, 75, 80%

For Time:

50 Double Unders

50 Ab-Mat Sit Ups

21 Deadlifts (225/155)

21 HSPU

400 M Run

Max # Consecutive Pull-Ups

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Tuesday, Aug 6, 2013

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AMRAP in 18 Minutes

100 M Farmers Carry (70/53)

10 Sledge Strikes (5 per side)

15 V Ups

20 Double Squat Wallball (20/14)

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Monday August 5, 2013

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Workout of the Day
Shoulder Press, 8,6,6 @ 70, 75, 80%

then
For Time:
1 ground to overhead
200 m run
10 KBS (53/35)
200 m run
2 ground to overhead
200 m run
20 KBS
200 m run
3 ground to overhead
200 m run
20 KBS
200 m run
2 ground to overhead
200 m run
10 KBS
200 m run
1 ground to overhead

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Friday, August 2, 2013

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Bench Press 

10, 8, 8 @ 65, 70, 75% of 1RM then sellout set at 60%

 

Cash in: 50 walking lunges

4 Rounds of: 250M Row, 10 Ring Dips

Cash out: 50 walking lunges

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Thursday August 1st

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Every 90 seconds for 8 rounds:

 

3 power snatches

3 Overhead Squats

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Wednesday July 31

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 5 Intervals of: 

15 Single-Arm KB Swings (L) (53/35#)

15 Single-Arm KB Swings (R)

10 Box Jumps (24/20)

 

200M Sprint

 

*Rest 90 seconds between intervals

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Tuesday July 30

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Strength: Front Squat 10, 8, 8 @65, 70, 75% of 1RM

 

7 Minute Clock:

3 Front Squats (115/75)

Push Ups – Max ladder up by multiples of 2.

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Monday July 29th, 2013

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Partner WOD: (Teams of 2)

Burpees (2)

Pull Ups (3)

Powercleans (4)

Slamball (5)

800M Run

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Friday July 26th

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PICK YOUR OWN GIRL!!!

Get your mind out of the gutter, we’re talking about the Crossfit Benchmark WODs!

We’ll have a list of the CF Girl workouts at the gym so you can choose one that

you’ve been itching to try, or you can work around your soreness after a tough week

of WODs! Like any other workout, all the Girls are scalable. Enjoy!

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Thursday, July 25

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EMOM for 18 Minutes:

 

Odd minutes: 3 Burpees, 2 Hang Squat Cleans

Even Minutes: 3 Burpees, 6 Pull Ups

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Wednesday July 24

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STRENGTH: Strict Press 10, 8,8@ 65, 70, 75% of 1RM

 

CONDITIONING:

Push Press

KTE

Box Jumps

(For Volume) ;)

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