WOD

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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Tuesday July 23

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

 

5 Rounds for time of:

3 Sumo Deadlifts (AHAP)

6 double KB Swings(1 Russian, 1 American) (70/53#)

9 Ring Dips

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Monday July 22nd

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FRANERVALS!!!

5 Rounds of:

15 DB Thrusters (35/20#)

15 Chest To Bar Pull Ups

200M SPRINT

*rest 2 minutes between rounds

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Friday, July 19, 2013

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5 rounds for time:

7 SDHP 95#/65#

7 Barbell roll-outs

7 Pull ups

7 Thrusters 95#/65#

400 m sprint

 

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Thursday, July 18, 2013

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Strength:  Front Squat 1 RM

Tabata:

KB swings

Step back lunges w/ db

V-ups

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Wednesday, July 17, 2013

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Skill work:  Clean

EMOM for 14 min:

3 Power Cleans 135#/95#

3 Lateral Burpees over bar

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Tuesday, July 16, 2013

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Strength:  Bench Press 1 RM

WOD for time:

5-7-9-12-9-7-5

Box jump 24″/20″

Db push press

Calorie Row

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Monday, July 15, 2013

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Partner WOD for time:

200 m run

200 m sprint

200 m recovery run

200 m sprint

200 m recovery run

200 m sprint

-rest 2 minutes-

Then complete chipper w/ partner (alternating work)

100 air squats

80 med ball sit ups

60 slam balls

40 push ups

20 pull ups

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Friday, July 12, 2013

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Partner WOD for time:

Cash in 400 m run or 500 m row (both partners work)

Then complete total number of reps by alternating work…

50 Back squats 95/65#

6 rope/wall climbs

40 Back squats 95/65#

5 rope/wall climbs

30 Back squats 95/65#

4 rope/wall climbs

20 Back Squats 95/65#

2 rope/wall climbs

 

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