WOD

Wednesday July 23rd

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Back Squat

6,4,4 @ 75, 80, 85%

 

Every 3 Minutes for 12 Minutes:

10 Back Squats (135/95)

300M Erg SPRINT

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Tuesday July 22

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For Time:

5 Hang Snatch

10 Overhead Squats

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 Overhead Squats

5 Hang Snatch

family guy

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Friday, July 18

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PICK YOUR OWN CROSSFIT GIRL WOD!!!

We like “Jackie” and “Helen”:

“Jackie”

Row 1000 meters

50 Thrusters (45/35 lbs)

30 Pull-ups

or

“Helen”

Three rounds for time:

Run 400 meters

21 Kettlebell swing (54/36 lbs)

12 Pull-ups

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Thursday, July 17

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5 Intervals of:

10 Squats with Single KB on R shoulder in clean position

10 Squats with single KB on L shoulder in clean position

20 Box Jumps (24/20)

90 sec rest between rounds

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Wednesday, July 16

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Strength: Strict Press 6,4,4 @ 75, 80, 85%

7 Rounds for time of:

7 Front Rack Split Squats (per leg)  (95/65#)

7 Push Press

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Tuesday, July 15

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Strength:

Deadlift 6,4,4 @75%, 80%, 85%

7 Minute Clock:

750M Row (650 for women), 25 Burpees,

Then as many powercleans as possible with remaining time (135/95)

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Monday, July 14

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EMOM x8 min:

10 Slamball, 5 Pull Ups

Then, 3 min to run 400M (remaining time is recovery)

EMOMx8 min:

10 Slamball, 8 Push Ups

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Friday, July 11, 2014

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20 minute partner AMRAP

100 m walking lunge (pacesetter)

20 double unders

15 weighted abmat sit-ups

10 supine ring row

5 ring dips

 

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Thursday, July 10th

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1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

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Wednesday, July 9th

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Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

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Tuesday, July 8, 2014

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DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

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Monday, July 7th, 2014

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Tabata Dumbbells: 20 sec of work/10 sec rest for 8 rounds

1 arm db snatch ( alternating arms)
Db push press
Db squat
Knees to elbow

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Thursday, July 3rd, 2014

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150 Thrusters for time with a partner

1 partner works while the other partner runs 200m

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Wednesday, July 2, 2014

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Clean Skill Work

Find 1 rep max power or squat clean

Then

Rowing ladder

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Tuesday, July 1, 2014

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GO USA!  Wear your Red, White and Blue!

Strength: Bench
8@70, 6@75, 6@80, Failure@40

10 min AMRAP
1 rope climb
10 Single Arm kb
20 abmat situps

(add 5 abmat situps each progressive round)

 

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