Category Archives: WOD

Monday 07.28.14

WARM UP PVC Mobility 200m Run 3 Rounds: 10 Push-ups 10 Squats 5 Inchworms SKILL Jerks – Power & Split (~20:00) Working for skill/footwork, not for load Work on footwork position and bar overheard All Groups: Don’t go heavier than … Continue reading

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Sunday 07.27.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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Saturday 07.26.14

9:15am Partner WOD 2 rounds for time: 50 deadlifts (total) 200m relay (each) 50 power cleans 200m relay (each) 50 squat clean thrusters 200m relay f = 85/55 p = 105/65 c = 135/95 10:00am Hero WOD A suicide bomber … Continue reading

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Friday 07.25.14

WARM UP PVC Mobility 20 burpees 20 med ball squat cleans 20 med ball sit ups 20 leg swings (per leg) STAMINA For Time: Run 400m then, 40 Slam Balls, then 4 Wall Climbs Elements: 15/10; push-up then legs on … Continue reading

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Thursday 07.24.14

WARM UP PVC Mobility 500m row to 400m jog 1:00 pigeon stretch per leg 10 x kick up to handstand 20 x hollow rockers (holding dowell) STRENGTH/SKILL Bent over Rows 4×10 Pull-ups – 4×8 Elements: Lightweight; Ring Rows Fitness: AHAP … Continue reading

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Wednesday 07.23.14

WARM UP PVC Mobility 2 rounds: 10 burpees 10 vinyasa thingys (hands to ground, plank, push up, up dog, down dog, stand) 10 hopping squats 10 single arm db press each arm (light weight) STAMINA Row Repeats 3x300m All Groups: … Continue reading

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Tuesday 07.22.14

WARM UP PVC Mobility Row 500 Dynamic Warmup: High knees, butt kicks, soldier walk, bear crawl Shoulder mobility w/ bands OLY Hang Power Snatch 5×2 Elements: Fitness: Lightweight, focus on bar path and strong shoulders Performance: Moderate (~65-70%), focus on … Continue reading

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Monday 07.21.14

WARM UP PVC Mobility Jog 400m 3 Rounds: 10 Slam Balls 10 OH lunges w/ Slam ball STRENGTH Back Squats 4×6 Elements: @ Fitness: @60% Performance: @60-65% Competition: @60-65% METCON 12:00 AMRAP 7 KB Swings 21 Sit-ups 14 Burpees Elements: … Continue reading

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Sunday 07.20.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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Saturday 07.19.14

9:15am Team WOD 2 person teams; row as relay in any increments; movement count = team total Row 1 k 30 HSPU Row 1k 30 Hang Power Cleans (c = 155/115; f = 135/85; c = 95/55) Row 1k 30 … Continue reading

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