Tuesday, July 29, 2014

CrossFit Workout - Wednesday 7/30/14

row a mile, for time
CF Cleveland Unbroken Double-Under Pyramis Challenge
run a mile, for time

Rest as needed between WODs

Monday, July 28, 2014

CrossFit Workout - Tuesday 7/29/14

1 rep power snatch + 2 reps overhead squat x 30, for time. 7 minute time cap.

95lb-men, 65lb-women.  Scale weight down as needed to be able to complete all reps with full depth and perfect form. 1 squat snatch + 1 OH squat is permitted, but not required.

*** Jacked version: max reps in 7 minutes, performing all squat snatches. Declare prior to starting.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds, increasing weight on OH squat each round
Cool Down:  Coach's Choice

Sunday, July 27, 2014

CrossFit Workout - Monday 7/28/14

Happy Belated to Heather L.S. and John F.

for time

40 calories on Concept2 rower
41 pullups
40 pushups - double hand release
41 calories on Concept2 rower
40 DB thruster  30/20
41 burpees

Warmup: 81 jumping jacks, 81 kb swings, 81 situps. partition any way
Cool down: Coach's Choice

CrossFit Workout - Saturday 7/26/14


Thursday, July 24, 2014

CrossFit Workout - Friday 7/25/14

Task List WOD, aka Friday Fun Day

100' broad jumps
agility ladder w & w/o burpees
handstand holds

Warmup & Cool down, on board.

Wednesday, July 23, 2014

CrossFit Workout - Thursday 7/24/14

Bench press 5x10
Ring dip 5x10
Row Sprint 5x125

Warmup & Cool down:  On the board

Tuesday, July 22, 2014

CrossFit Workout - Wednesday 7/23/14

Max rounds in 15 minutes of

250 meter row
20 pistol squats

****Special Option for those of you who missed Monday's WOD due to our early morning F-up, you can do it instead of the row/pistol amrap.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down:  Coach's Choice of grip strength work