WODS
7/18 Wednesday
A. Six sets of: Power Snatch x 1.1.1 (rest 10 seconds between singles) Rest 20 seconds Box Jumps x 10 reps (increase height of box from yesterday) Rest 2 minutes B. For time: 1000 Meter Row 50 Kettlebell Swings
7/17 Tuesday
part 1: A. Power Clean x 1/Push Press x 1/Push Jerk x 3; rest 90 sec x 3 B. Push Press – build to a tough single in 5 max attempts – rest short; build fast part 2: 12 min…
7/16 Monday
A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec A2. 15-10 unbroken pullups; rest 3 min x 5 + 4 sets @ 100%: 10 burpees AFAP Row 250 m (rest 3:30 actively b/t each set)
7/14 Saturday
For Time: 5k Run *We will meet at the gym and drive up to the park to warm up and complete course there*
7/13 Friday
Clean and Jerk 12 minutes to build to a tough 1Rep *If technique is sound feel free to go for a pr* + Row-Clean-Burpee For time: Row 1K 30 Cleans 50 Burpees **2012 CrossFit Masters wod** pick a weight and…
7/11 Wednesday
A. Six sets of: Deadlift @ 2111; 3,2,1,3,2,1 (Must maintain PERFECT posture and mechanics or the rep will be considered a failed attempt.) Rest 60 seconds L-Sit x Max Hold Rest 2 minutes B. For max reps: 3 minutes of…
7/10 Tuesday
A. Five sets of: Shoulder Press x 2-4 reps @ 20X1 Rest 90sec Barbell Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds B. Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 30 Push-Ups 400 Meter Run
7/9 Monday
Find a 3RM on a Low Bar Back Squat + In teams of three, row as many meters as possible in 12 minutes: Set the Concept 2 rower for 500 meter intervals with 20 seconds of rest between intervals, and…
7/7 Saturday
For Time: 40 pullups 30 wall balls 20 hand release pushups 10 toes to bar 400m run 10 burpees 20 KBS 1.5/1 pd 30 air squats 40 box jumps 20″
7/6 Friday
4X5 Weighted Ring Dips – heaviest possible, rest 90 sec. -then- 12 minute AMRAP of: 3 Wall Walks Run 200m 15 Push Press 95/65#
7/4 Wednesday
“Grace” For time: 135/95 pound Clean and Jerk, 30 reps OR “Isabel” For time: Snatch 135/95 pounds, 30 reps
6/3 Tuesday
12 minutes to establish a 1RM Hang Snatch (squat is preferred). -then- 5 rounds for time of: 3 Hang Power Snatches @ 80% (of above) 6 Box Jumps 30/26″ Run 200m 3 Hang Power Snatches @ 80% 6 Box Jumps…
6/2 Monday
4 sets: 10 burpees AFAP Row 15 sec all out rest 2 min after set 1, add 15 sec to rest per set + 4 sets: 10 tough swings 10 box jumps AFAP 20 DU’s AFAP rest 2 min after…
6/30 Saturday
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15…
6/29 Friday
15 min warm up – aerobic and light (1 min row, 1 min AD, 1 min single jump rope, 1 min run, 1 min D-ROM x 3) + 20 reps at your pace – dead hang to inverted – stick…
6/27 Wednesday
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds. Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs…
6/26 Tuesday
5X3 Snatches (full squat) @ 70% – rest 60 sec. -then- 4 rounds for total reps of: 3 minute AMRAP of: 30 OHS @ 65/45# 30 Double-Unders Rest 2 minutes after each round.
6/25 Monday
For time: Row 500 m + 10-1 Hang Power Clean – 115/85# Ring Dips + Row 500 m