WOD

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29
Jul

Tuesday, July 22 2014

A. T-n-G Power Snatch 3-3-3-3-3 (increasing)

B. 3 Rounds for Max Reps:

1:00 DB Snatch (70/50)

:30 REST

1:00 HR Push-ups

:30 REST

1:00 Box Overs (24/20)

:30 REST

29
Jul

Monday, July 21 2014

CrossFit WOD

A. 1000 Meter Row, then 5 Rounds for time of:

25 Wallballs (20/14)

15 Pull-ups

B. NFT – 2-3 rounds

25 hollow rocks + 25 Superman + 1:00 Plank

Endurance

A. 8 Hill sprints on the 2:00

B. 8 intervals of :30 work/:30 rest – killer rope

C. 8 intervals of :30 work/:30 rest – ab mat sit-ups

D. 8 intervals of :30 work/:30 rest – row

29
Jul

Saturday, July 19 2014

With a partner for time:

50 SDLHP (95/65)

100 Wallballs over Pull-up Station

200 Bar Jumps

300 Meter Bear Crawl

1000 Meter Row

1 Mile Run

29
Jul

Friday, July 18 2014

A. Front Squat: 3 – 3 – 3 – 3 – 3

B. 3 Rounds (at each station complete :40 work / :20 rest)

* KB Thruster (Right hand – 24/16 kg)

* Mountain Climbers

*. KB Thruster (left hand)

* Ab Mat Sit-up

C. NFT – 30 TGU (15 each side)

29
Jul

Thursday, July 17 2014

A. 400 Meter Run

5 Rounds of:

10 Slam Balls (30/20)

10 Ring Row

800 Meter Run

5 Rounds of:

10 Slam Balls (30/20)

10 Ring Row

400 Meter Run

B. NFT – 50 weighted 4-ct Flutterkicks

29
Jul

Wednesday, July 16 2014

A. Work up to DeadLift weight

B. 5:00 increasing ladder (1/1, 2/2, 3/3…) with 2:00 REST in between

#1 – DeadLift (225/155) & Push-up

#2 – Push-up & Box Jump (30/24)

#3 – Box Jump & Deadlift

29
Jul

Tuesday, July 15 2014

A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing)

B. 8:00 – Athletes will accumulate as many points as possible completing the following:

* Max Clean (Power or Squat, each pound is one point)

* GI Jane (each Burpee/Pull- up or GI Jane rep is one point)

Example: if an athlete cleans 200# and in the remaining time completed 40 GI Janes, their total score would be 240

C. With a Partner for time: Row Repeats – 500 Meters (each) / 400 Meters (each)/ 300 Meters (each)

29
Jul

Monday, July 14 2014

A. Strength

Pendlay Row 5-5-5-5-5

B. WOD

1-10 Squat ( Pick a squat- back, front or OH)

10-100 Double under

Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc..

C. NFT 500M Row