Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips
- Every minute on the minute 12 minutes:
Odds: Bench press x 1
Evens: Toes to bar x 5 – 15
2. For time:
2000 meter row
Advertisements
CrossFit
WOD Thursday July 19th
Warm up: 20 sit ups / 20 back extensions / 20 pushups
- Turkish get up: take 20 minutes to work up to a max for both sides
2. 12,10, 8, 6, 4, 2 reps for time:
Strict press @ 135 / 93
Back rack lunge (double count, deal with it ) @ 135 / 93
WOD Wednesday July 18th
Warm up: 2 minutes of jump rope / 12 Burpees
NUTTS Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane. First posted May 28, 2010 |
|
For time |
WOD Tuesday July 17th
Warm up: 400 meter run, Then empty bar clean and jerk work
Every 3 minutes for 10 Rounds:
1 Power Clean
1 Clean and Jerk
3 Wall Climbs
1 Power Clean
1 Clean and Jerk
WOD Monday July 16th
Warm up: 200 meter run or 1 min of jump rope
Kang squats
Banded good mornings
Squat hold x 1 minute
- Back squat:
2 x 2 @ 90%
2 x 1 @ 95%
2. 3 Rounds for time:
20 KB Jumps
15 GHD Sit ups
10 One legged burpees ( 5 each leg guys )
WOD Friday July 13th
Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20
- Every 90 seconds for 10 sets
Odds: Bench press x 2
Evens: Deadlift x 2
2. 3 Rounds for time of:
6 Thrusters @ 185 / 113
30 / 20 / 10 ft Burpee shuttle run
WOD Thursday July 12
Warm up: 2 minutes of jump rope
- Every 90 seconds for 12 rounds:
Minute 1: Ab plank x 45 seconds (Banded if you dare)
Minute 2: Butt plank x 45 seconds
Minute 3: Overhead Barbell / Dumbbell or Kettlebell hold x 45 seconds
2. For time:
60 Alternating kettlebell swings
60 Figure 8’s
This is not how you do it.
WOD Wednesday July 11th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump
4 Rounds for time:
400 meter run
20 Box jumps @ 24 / 20″
20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees )
20 Ball slams
WOD TuesdayJuly 10th
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5
- Every 30 seconds for 12 sets: 1 Power snatch
2. Every 40 seconds for 10 sets: 1 Snatch
3. Every 50 seconds for 8 sets: The right # of toes to bar
4. Every 60 seconds for 6 sets: The right # of Muscle ups
5. Every 70 seconds for 4 sets: 20 Lateral bar jumps
WOD Monday July 9th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds
Every 90 seconds for 5 sets:
3 second paused front squat: x 1 + 1 front squat ( 75% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 1 reps ( 90% of max )
3. For time:
30 Dumbbell thrusters (don’t wimp out)
60 Double leg mountain climbers
****(Do not leave your dumbbells out if you did not find someone in the next class to use them, there is no weight fairy to clean up your stuff)****
