Tag Archives: crossfit 77024

Tuesday 07.25.17

Warm Up 25 PVC Good Mornings 100 Stick Jumps Strength Strict Press 10×3 AHAP MetCon 6 Rounds 3 Bar Muscle Ups 15 Wall balls E: 6 pull ups w thick band or jumping; 14/10# F: 6 pull ups (kipping or … Continue reading

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Monday 07.24.17

Warm Up 10-1 KB Sumo Deadlifts Run 100m between each set of KB SDL Strength Sumo Deadlift 10×3 @ 70% of 3RM. Speed Work No Bounce – Silent MetCon For Time 25 Overhead Squats 100 Double Unders 20 OHS 75 … Continue reading

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Saturday 07.22.17

9:15am Team WOD TEAM WOD: di-fran-nie 150 du buy in 42-30-18 deadlift 225/155 hspu thruster 95/65 pull ups 150 sit up cash out 10:00am Hero WOD 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155/115 lb. 7 box … Continue reading

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Friday 07.21.17

Warm Up 50 Bar Facing Burpees Strength Sumo Deadlift 5×4 As Heavy As Possible. No Bounce – Silent MetCon “Cindy” AMRAP in 20:00 5 pull ups 10 push ups 15 squats E: jumping pull ups or ring rows; knee to … Continue reading

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Thursday 07.20.17

Warm Up Accumulate 90sec in a HS hold then AMRAP 7:00 7 Push Ups 35 Double Unders Strength Box Squat every :30 for 5:00 (10 sets) = 2 @ 55-65% – Speed Work MetCon – 30:00 cap before run “Small” … Continue reading

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Wednesday 07.19.17

Warm Up 10-8-6-4-2 Empty Bar Thrusters 2x Lunges Strength Power Snatch 7×1 @ 90%+ MetCon For Time 20 Hang Power Cleans 5 Burpee Bar Muscle Ups 15 Hang Power Cleans 5 Burpee Bar Muscle Ups 10 Hang Power Cleans 5 … Continue reading

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Tuesday 07.18.17

Warm Up Run 400m then 15 reps of the following: Box jumps Wall Balls Gymnastic Kips Strength Bench Press 5×3 @ 90%+ 2RM MetCon For Time In teams of 2: Row 60/48 Calories 30 Back Squats (can use rack) Row … Continue reading

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Monday 07.17.17

Warm Up 3:00 Banded Glute activation -then- 2 Rounds 15 KB Swings 15 Box Jumps Strength EOMOM for 12 Minutes: 3 Squat Clean and 1 Split Jerk 70%+ 1RM MetCon AMRAP 12 Minutes 7 S2OH 14 Box Jump Overs Run … Continue reading

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Saturday 07.15.17

9:15am Team WOD 2:00 on, 2:00 off During “off” phase, partner does “resting” exercise (each partner does each exercise for 2:00 then switch) KB Swings (C: 70/53; P: 53/35; F: 40/25) – jump rope (DU or SU) 1:00 rest Box … Continue reading

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Friday 07.14.17

Warm Up Run 1 Mile Strength Strict Press 10×2 AHAP MetCon AMRAP 20 Minutes Run 200m 1 Legless Rope Climb E: 5 jumping pull ups F: rops climb from seat to stand or 5 asst kipping pull ups P: 1 … Continue reading

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