Friday 7/25/2014


Main – CrossFit

Strength WOD

Paused Back Squat

15 mins to work to a heavy 3 reps paused squat.

WOD

Metcon (Time)

3 Rounds
15 Thruster @95/65
50 Double Unders (200 Singles)

Thursday 7/24/2014

Main – CrossFit

WOD

Metcon (Time)

25 Pull Ups
400 M Run
30 Toe to Bars
800 M Run
30 Toe to Bars
400 m Run
25 Pull Ups

Wednesday 7/23/2014

Main – CrossFit

Strength WOD

Power Snatch

12 Minutes to work up to heavy 2 rep Power Snatch

power= no squat

WOD

Metcon (Time)

30 Burpee Box Jumps @24/20
30 Front Squats @135/95
30 Burpee Box Jumps

Tuesday 7/22/2014


Main – CrossFit

Strength WOD

Back Squat

12 Mins to Work to 3 Rep Max, then 3 reps at 95% and 3 Reps at 90%

WOD

Metcon (Time)

100 Hang Snatches @45/30
100 Double Unders (300 Singles)
1 Mile Run
DO NOT DROP EMPTY BARBELLS ON THE FLOOR, PLACE THEM DOWN!

Monday 7/21/2014


Main – CrossFit

Strength WOD

Power Clean

12 Mins to work to a heavy 3 rep Power Clean
power= no squat

WOD

Metcon (Time)

3 Rounds
5 Wall Walks
10 Overhead Lunges @95/65
20 KB Swings @70/53

Friday 7/18/2014

Main – CrossFit

Strength WOD

Paused Back Squat

Work up to a heavy 3 Rep Back Squat with a 3 Second Pause at the bottom of each Rep

WOD

Metcon (Time)

3 Rounds
20 Hand Release Push Ups
10 Clean and Jerks @ 135/95

Thursday 7/17/2014

Main – CrossFit

WOD

Metcon (Time)

5 Rounds

20 Lunge Steps with 45/35#
100 M Sprint with 45/35#
10 Toe to Bars
100 M Sprint

30 Second Rest Between Rounds

Wednesday 7/16/2014


Main – CrossFit

Strength WOD

Snatch

12 Mins to Work to a heavy 2 reps

WOD

Metcon (Time)

50 KB Swings @53/35
10 Burpees
30 Thrusters @95/65
10 Burpees
50 KB Swings

Tuesday 7/15/2014


Main – CrossFit

Strength WOD

Overhead Squat

12 Mins to work to a heavy 3 Rep Overhead Squat

Metcon (Time)

800m Run
20 Knee To Elbows
50 Burpees
20 Knee to Elbows
800m Run

Monday 7/14/2014


Main – CrossFit

Strength WOD

Split Jerk (15 Mins to work to 1 Rep Max)

WOD

Metcon (Time)

15 Min AMrap
50 Double Unders
10 Pull Ups
10 KB shoulder to OH @53/35

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