July 2014

Active Warm Up!! Gymnastic warm up…. WOD “Running Grace” 5 rounds for time of: Run 400m 6 Clean and Jerks 135/95lb   Post loads and times to comments…..

  Active Warm Up!!!   WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups (once again the standard is CHEST TO DECK) 40 Sit-ups 50 Squats Rest precisely three minutes between each round. I cannot stress enough times to put your chest to the deck and have a full lockout on the

Yoga at 7am today!!   Max Effort Hang Squat Clean 3,3,3,3,3 Deadlift 3,3,3,3,3+   GHD sit ups 50 reps Hip and back Ext 50 reps   Post loads and times to comments…..

MAX EFFORT Shoulder press 3,3,3,3+   WOD 50-35-20 rep rounds of: Russian Swing 55/35lb Wall Ball 20/14lb Kettlebell Clean and Jerk 55/35lb*   With the Clean and Jerk, the arm must be fully extended and ear exposed in front of bicep (head through the whole) at the top of the  jerk to be counted as

MAX EFFORT Overhead Squat 3,3,3,3,3+ Back Squat 3,3,3,3,3+   WOD Starting each round with a 400m run do: 21-18-15-12 rep rounds of Burpees      Post loads and times to comments…..

Open Gym from 9:30am until Noon!! Come make up a WOD, work on Olympic lifts, do mobility. Or just come have coffee and then see you later at the CrossFit Games Party!!

Active Warm Up!!   WOD/MAX EFFORT   Two rounds of the following two AMRAPS with a 5 minute rest between AMRAPS. AMRAP 5 minutes to 10 power cleans 115/80lb 10  jumps over 24/20″ target   Rest 5 minutes 5 minutes of: 10 pull ups 10 burpees Rest 5 minutes….. repeat!!   Post everything to comments.

Active Warmup!   MAX EFFORT Front Squat 5,5,5,5,5+   WOD 10,8,6,4,2, rep rounds of 135/95lb Squat Cleans 50,40,30,20,10 rep rounds of Sit ups Post loads and times to comments……

Yoga at 7am!!!!! Active Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5+ Box Jump 3,3,3,3,3 at 85% or higher.   WOD 5 rounds for time of: 100 feet (down and back) Walking Lunges 21 Russian Kettlebell Swings 70/55lb 21 Grasshoppers* *Not only must your shin touch your forearm but your toes must pass on the outside of

MAX EFFORT Shoulder Press 5,5,5,5,5+ Split Jerk 5,3,3,2,1,1,   WOD AMRAP in 15 minutes 3 wall climbs 6 up downs 9 toes to bar   Post rounds and fractions of rounds to comments.