07/21/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Rounds (Not for Time)
10 Air Squats
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)

Gymnastics

Hollow Body (Tabata Hollow Body)

Weightlifting

Back Squat (1 x 3 @ 65%)

Back Squat (1 x 3 @ 70%)

Back Squat (3 x 3 @ 75%)

Metcon

Metcon (Time)

4 Rounds for Time:
15 Wall Balls
15 KBS (1.5/1)
15 Lunges
15 Goblet Squats (1.5/1)

RX+
KBS/GS = (2/1.5)
Weighed Lunges (45/25)

Mobility

2:00 Corpse Stretch

07/19/2014

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD:
25:00 AMRAP
30 Air Squats
40 Burpees
50 Pull Ups
60 Lateral Bar Jumps

Partners work for :30 then switch

07/18/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

25 Ring Rows

3 x Max Effort Static Hang
rest :60 btw

3 x 5 Self-Assisted Pull Ups

Level 2 (1-6 Strict Pull Ups)
10 Min EMOM
1-2 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)
10 Min EMOM
3-5 Strict Per Min

Weightlifting

Squat Clean (10 Min to Build to HS)

Metcon (No Measure)

15 Min EMOM
Min 1 – :15 AD Sprint
Min 2 – 10 Push Press (75/55)
Min 3 – 10 Squat Jumps

RX+
Push Press (135/95)
Weighted Squat Jumps w/ SB (30/20)

Mobility

Acc. 2:00 Corpse Stretch

07/17/2014

Main – CrossFit

Warm-up

Warm Up 2 (No Measure)

1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers

Weightlifting

Single Arm KBS (3 x 8-10 (1.5/1))

Close Grip Bench (3 x 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

:60 KBS (1.5/1)
:60 Double Unders
:60 Burpees
:60 Rest
x 5

Mobility

:90 Calf Smash w/ Lax Ball (per leg)

07/16/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Gymnastics

Ring Dips (3 x 4-6 Reps)

Strict

***Scale to parallettes if unable to extend full ROM***

Weightlifting

Deadlift (5 x 6 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP @ 50%
10 Thrusters (75/55)
:20 Hand Stand Hold
Rest 2:00
3:00 AMRAP @ 75%
10 Thrusters (75/55)
:20 Hand Stand Hold
Rest 2:00
3:00 AMRAP @ 95%
10 Thrusters (75/55)
:20 Hand Stand Hold

RX+
Thruster (95/65)

Mobility

:90 Banded OH Distraction
+
Anterior Delt Lax Ball Smash

07/15/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Push Press (3 x 5 @ 70%)

Suitcase Carry (100m x 3 (2/1.5))

2:00 Rest Btw

Metcon

Metcon (Calories)

:30 Row for Max Calories
2:30 Rest
x 6

Cool Down

Ankle Mobility Band Work

07/14/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Rounds (Not for Time)
10 Air Squats
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)

Gymnastics

Sit-ups (Tabata)

Weightlifting

Back Squat (1 x 3 @ 60%)

Back Squat (1 x 3 @ 65%)

Back Squat (3 x 3 @ 70%)

Metcon

Metcon (AMRAP – Reps)

:90 AMRAP
15 Wall Balls (20/14)
20 Lunges
Max Burpees
:90 Rest
x 6

Mobility

2:00 Corpse Stretch

07/12/2014

Main – CrossFit

Metcon (Time)

Partner WOD
For Time:

Buy In: 200m OH Slam Ball Throw

100 Partner Slam Ball Situps
100 Slam Balls
100 Slam Ball Burpees

Cash Out: 200m OH Slam Ball Throw

07/11/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Gymnastics

Handstand Walk (10 Minutes of Play)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Partner Cindy – Partner A does a round, Partner B does a round….

Mobility

Hip Progression on the Floor 2:00

07/10/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
10 Squats
10 Dive Bombers
200m Jog
10 Push Ups
10 Shoulder Reach Throughs
200m Jog
10 Lunges
10 Super Mans

Metcon (No Measure)

5:00 EMOM
5 No Push Up Burpee Step Ups (24/20)

Weightlifting

Deadlift (3 x 5 @ 70% 3.1.3.1)

Metcon

Metcon (No Measure)

12 Min EMOM
3 T2B
7 Wall Balls

Mobility

Banded Hamstring Stretch :60 per leg
or
Hamstring Smash w/ Lax Ball & KB