130719 Friday July 18th

 

Clean, Jerk, and grab a cold one!

 

**Reminder – 9:00AM Class Cancelled Today**

 

A.)  Every 2 Minutes On The Minute for 16 Minutes:

Hang Clean + Clean + Jerk

Sets 1-2 – 55-65%
Sets 3-4 – 65-75%
Sets 5-6 – 75-85%
Sets 7-8 – 85-95%

 

B.) Team Row – in teams of 3 for 4 rounds, each team member completes a 1 minute max distance row.  There will be a 10 second transition time for the next teammate to switch places. Score will be the teams total distance for the twelve intervals.

 

 

 

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130718 Thursday July18th

 

** Fridays 9AM CrossFit Class is Cancelled**

 

A.)  BACK SQUAT:

5 @ 65%
5 @ 75%
MAX @ 85%

 

B.)   5 ROUNDS FOR TIME:

7 – Push Press (135/95)
7 – Back Squat (135/95)
400 Meter Run

 

 

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130717 Wednesday July 17th

A.)  Four Sets of:

5 – Deadlift
Rest 20 Seconds

4 – Reverse Wall Climbs
Rest 2-3 Minutes

 

B.)  For Time:

40 – Double Unders
20 – Kettlebell Swings (53/35)
10 – Handstand Push Ups
800 Meter Run
10 – Handstand Push Ups
20 – Kettlebell Swings (53/35)
40 – Double Unders

 

 

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130716 Tuesday July 16th

 

In teams of 3 with one person working at a time (completing full rounds) perform the following AMRAPS:

A)  15 Minute AMRAP:

3 – Power Clean (135/95)
6 – Box Jump
9 – Push Ups

 

B)  15 Minute AMRAP:

5 – Pull Ups
10 – Wall Ball (20/14)

 

Rest 5 minutes between AMRAPS

 

 

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130715 Monday July 15th

3 Sets (Not for Time):

30 – Double Unders / or 15 Attempts
10 – Muscle Ups / or Supine Ring Rows
10 – Handstand Push Ups / or 30 second handstand hold

 

3 Rounds (Each for Time):

800 Meter Run
15 – Burpees
30 – Kettlebell Swings (53/35)
Rest exactly 4 minutes between rounds

 

 

 

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130712 Saturday July 12th

For Time:

70 – Burpees
60 – Sit Ups (Butterfly Abmat)
50 – Kettlebell Swings (53/35)
40 – Pull Ups
30 – Handstand Push Ups / or Regular Push Ups with elevated feet

 

 

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130712 Friday July 12th

A.)  Shoulder Press  3-3-3-1-1-1*

*Find today’s 1 rep max and use for workout B

 

B.)  For Time:

500 Meter Row

3 Rounds of:
10 – Shoulder to Overhead (Use 65% of today’s 1RM Press)
15 – Box Jump (24/20)

500 Meter Row

 

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130711 Thursday July 11th

A.)  Front Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – Max Reps @ 90%

After your third set compare your weight and reps to the Husker 1RM Chart and use that weight as your 1RM for today’s Workout B.

 

B.)  Every 4 Minutes On the Minute for 24 Minutes (6 rounds):

10 – Front Squats (@ 50% of todays 1RM)
400 Meter Run

 

 

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130710 Wednesday July 10th

Against a 3 minute running clock complete as many rounds and reps as possible of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

After the 3 minute round, rest for 3 minutes for a total of 5 rounds picking up the AMRAP where you left off the last round.

 

 

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130709 Tuesday July 9th

DEADLIFT / BOX JUMP

3 @ 70%
3 @ 80%
3 @ 90%

15-20 seconds after completing each set of deadlift’s perform 5 – ‘high’ box or tire jumps.  Challenge yourself on the height of the box jumps but make sure it is a height that you can confidently do for a set of 5.

These are the percentages for your ‘work sets’ of deadlifts.  Be sure to do at least 2 warm up sets of 5 to 8 reps before beginning your first work set at 70%.

 

‘HELEN’

3 Rounds for time of:

400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups

 

 

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