WOD 7.31.14

image
Represent

A.
box squat (front rack, 1″ below parallel, normal stance)
12×2
-set OTM
-use 75% of 3RM front squat, if there is no reference for loading, warm up to something that moves quick and balanced
-warm up to working weight with sets of 2 only

B.
4x
AMRAP 2
6 split jerk AHAP
8 ball slam 30/20
10 burpee
amrap squat
rest 2 min
-jerks should be AHAP but unbroken
-start each AMRAP from the beginning
-score is total squats

By |July 31, 2014|WOD|0 Comments

WOD 7.30.14

image
Kareen in a sea of fitness at the 2014 CrossFit Games

A.
3x
1 min deadbug
30 band pull-apart
50 single under (alternate feet)
-not for time
-pick grip width on band that will allow 30 unbroken, band should be pulled to chest at mid-sternum

B.
2x
AMRAP 6
10 HSPU
20 KB swing 70/53
30 T2B
400m run
rest 4 min
-score is total reps, run counts as 1, must be finished to count
-start each round from the beginning

By |July 30, 2014|WOD|0 Comments

WOD 7.29.14

young muscle
Royalty of the mountain

A.
1 power clean +
1 thruster
-15 min to establish this RM for the day

B.
Fran
21,15,9
thruster 95/65
pull-up
-9 min time cap

By |July 29, 2014|WOD|0 Comments

WOD 7.28.14

image
Michael showing us his application of fitness

A.
back squat
3RM
-20 min to establish this RM for the day
-sets will be performed with a 3 sec pause at the bottom (commit to a solid 3 count)
-warm-up with sets of 3 with a pause (we will spend some good time down in the bottom today)
-look to use 7-10 sets to establish this RM for the day.

B.
10,9,8…3,2,1
deadlift
lateral burpee over barbell
-15 min time cap

By |July 28, 2014|WOD|0 Comments

WOD 7.26.14

girl rings
Rings are fun

A.
turkish get-up
2RM
-1L + 1R
-10 min to estabish this RM for the day

B.
3x
AMRAP 5
15 OHS
15 ring dip
200m run
rest 2 min
-score each amrap as its own, goal is fastest consistent pace across all 3 rounds
-run counts as 1, must complete the distance to count
-post lowest score of the 3 rounds

By |July 26, 2014|WOD|0 Comments