Monthly Archives: July 2014

Friday 08.01.14

WARM UP PVC Mobility 400m Jog 3 Rounds: 10 Push-ups 5 Strict Pull-ups or Ring Rows STRENGTH Bench Press 10-8-6-4-2 Elements: Lightweight Fitness: Lightweight Performance: Moderate to heavy Competition: As heavy as possible METCON 15:00 EMOM 2 Muscle Ups 10 … Continue reading

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Thursday 07.31.14

WARM UP PVC Mobility Dynamic Wamup: Coaches choice – pick 3-4 movements Then, 2 Rounds: 5 PVC OH Squats 5 Burpees SKILL/STAMINA Handstands & Handstand Push-ups All Groups: Review Handstand positioning, kipping, etc. Work on handstand holds, handstand walking METCON … Continue reading

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Wednesday 07.30.14

WARM UP PVC Mobility Row 300m 2 Rounds: 15 Lunge Steps 20 Jumping Jacks :15-:20 seconds bottom squat stretch STRENGTH Front Squats 5×5 Elements: Work squat form Fitness: Lightweight Performance: Moderate, heavy Competition: As heavy as possible METCON Run 80m … Continue reading

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Tuesday 07.29.14

WARM UP PVC mobility Shoulder band mobility Hip mobility (coaches choice) STAMINA – mini wod, extended warm up for totals 200m Run 25 Medball Cleans 200m Run 25 Wallball Shots Elements: 14/10 Fitness: 16/12 Performance: 20/14 Competition: 30/20 METCON Oly … Continue reading

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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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