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
sprints
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

Monday, July 21, 2014

CrossFit Workout - Tuesday 7/22/14

12-9-6-3 reps for time of

handstand pushup
power clean  135/95

Warmup:  row 300, 5 power clean & push press, run 200 x 4 rounds
Cool down:  Coach's choice



Sunday, July 20, 2014

CrossFit Workout - Monday 7/21/24

3 rounds for time of

7 strict pullups - no kip
21 kb swings
32 wall ball shots
21 kb swings
7 burpees


55/36 KB, 20/14 wall ball

Warmup: 32 cal row, 32 squats, 32 pushups, 32 hollow rocks x 2 rounds then a 500 meter run

Cool down: Coach's choice

Who is 32? Heather L.  ����



Thursday, July 17, 2014

CrossFit Workout - Friday 7/18/14

4 rounds, not for time, of

deadlift - 12 reps, @ 60-70% of 1RM
single unders, max reps in 3:00
200 meter run

Rest one minute between rounds. Alternate forward and backward single unders each round.  Record Deadlift load and total skips for each round. Perform all deadliest reps with perfect form, no dropping or bouncing bar into next rep. Beginner lifters will be scaled to a lower weight, selected by your session's coach.

Wednesday, July 16, 2014

CrossFit Workout - Thursday 7/17/14

4 rounds for time of

15 toes to bar
30 goblet squat  55/36
500 meter row & run (2 each)

Row 2 rounds and run two rounds, you choose which rounds are which, but you must do two of each.

Warmup:  CrossFit Warmup: 10 reps each x 3 rounds
Cool down:  Coach's Choice